If you’ve ever wanted to run a 5K, or just add some structured cardio to your training, this is your chance. Here at Straight Shot Training, one of the leading gyms in Frederick, Maryland, we’ve created a simple, progressive 12-week running program to get you ready for the Turkey Trot on Thanksgiving morning.

This plan is built for all fitness levels, whether you’re:

• Beginner → brand new to running or only able to jog 1–2 minutes at a time

• Intermediate → able to run about 1 mile nonstop and looking to go further and faster

• Advanced → already running 5Ks and aiming for a personal best this fall

  
  

You’ll train 3 days per week, with each day offering three options (beginner, intermediate, advanced). Just pick the level that matches your current ability. Not sure? Ask one of our personal training coaches in Frederick and we’ll help guide you.

Even if you’re not racing, this plan works great as a standalone cardio program to improve endurance and complement your strength training.

Every session includes:

• Warm up: 5 minutes of easy walking or light jogging

• Cool down: 5 minutes of easy walking

12-Week 5K Training Plan (3 Runs Per Week)

Week 1

Day 1

• Beginner: Run 1 min / Walk 2 min × 8

• Intermediate: 1 mile steady run

• Advanced: 3 miles easy

Day 2

• Beginner: Run 1 min / Walk 2 min × 8

• Intermediate: 1 mile steady run

• Advanced: 4 × 200m relaxed strides (walk/jog between)

Day 3

• Beginner: Run 1 min / Walk 2 min × 10

• Intermediate: 1.5 miles steady

• Advanced: 30-min steady run

Week 2

Day 1

• Beginner: Run 1.5 min / Walk 2 min × 7

• Intermediate: 1.5 miles steady

• Advanced: 3 miles steady

Day 2

• Beginner: Run 1.5 min / Walk 2 min × 7

• Intermediate: 1.5 miles steady

• Advanced: 4 × 400m intervals (2-min jog recovery)

Day 3

• Beginner: Run 2 min / Walk 2 min × 6

• Intermediate: 2 miles steady

• Advanced: 35-min steady run

Week 3

Day 1

• Beginner: Run 2 min / Walk 2 min × 6

• Intermediate: 2 miles steady

• Advanced: 3 miles steady

Day 2

• Beginner: Run 2 min / Walk 2 min × 6

• Intermediate: 2 miles steady + 4 × 20-sec relaxed pickups

• Advanced: 5 × 400m intervals (2-min jog recovery)

Day 3

• Beginner: Run 3 min / Walk 2 min × 5

• Intermediate: 2.5 miles steady

• Advanced: 40-min steady run

Week 4

Day 1

• Beginner: Run 3 min / Walk 2 min × 5

• Intermediate: 2.5 miles steady

• Advanced: 4 miles steady

Day 2

• Beginner: Run 3 min / Walk 2 min × 5

• Intermediate: 2.5 miles steady + 4 × 30-sec pickups

• Advanced: 4 × 800m intervals (3-min jog recovery)

Day 3

• Beginner: Run 4 min / Walk 2 min × 4

• Intermediate: 3 miles steady

• Advanced: 45-min steady run

Week 5

Day 1

• Beginner: Run 4 min / Walk 2 min × 4

• Intermediate: 3 miles steady

• Advanced: 4 miles steady

Day 2

• Beginner: Run 4 min / Walk 2 min × 4

• Intermediate: 3 miles steady + 6 × 20-sec pickups

• Advanced: 5 × 800m intervals (3-min jog recovery)

Day 3

• Beginner: Run 5 min / Walk 2 min × 3

• Intermediate: 3.5 miles steady

• Advanced: 50-min steady run

Week 6

Day 1

• Beginner: Run 5 min / Walk 2 min × 3

• Intermediate: 3.5 miles steady

• Advanced: 5 miles steady

Day 2

• Beginner: Run 5 min / Walk 2 min × 3

• Intermediate: 3.5 miles steady + 6 × 30-sec pickups

• Advanced: 6 × 800m intervals (3-min jog recovery)

Day 3

• Beginner: Run 6 min / Walk 2 min × 3

• Intermediate: 4 miles steady

• Advanced: 55-min steady run

Week 7

Day 1

• Beginner: Run 6 min / Walk 2 min × 3

• Intermediate: 4 miles steady

• Advanced: 5 miles steady

Day 2

• Beginner: Run 6 min / Walk 2 min × 3

• Intermediate: 4 miles steady + 5 × 45-sec pickups

• Advanced: 4 × 1000m intervals (3-min jog recovery)

Day 3

• Beginner: Run 7 min / Walk 2 min × 2

• Intermediate: 4.5 miles steady

• Advanced: 60-min steady run

Week 8

Day 1

• Beginner: Run 7 min / Walk 2 min × 2

• Intermediate: 4.5 miles steady

• Advanced: 5 miles steady

Day 2

• Beginner: Run 7 min / Walk 2 min × 2

• Intermediate: 3 miles steady + 6 × 20-sec strides

• Advanced: 6 × 400m at 5K pace (jog recovery)

Day 3

• Beginner: Run 8 min / Walk 2 min × 2

• Intermediate: 4.5 miles steady

• Advanced: 45-min steady run

Week 9

Day 1

• Beginner: Run 8 min / Walk 2 min × 2

• Intermediate: 3.5 miles steady

• Advanced: 4 miles steady

Day 2

• Beginner: Run 9 min / Walk 2 min × 2

• Intermediate: 3 miles steady + 6 × 30-sec strides

• Advanced: 6 × 800m at 5K pace (jog recovery)

Day 3

• Beginner: Run 10 min / Walk 2 min × 2

• Intermediate: 4 miles steady

• Advanced: 50-min steady run

Week 10

Day 1

• Beginner: Run 10 min / Walk 2 min × 2

• Intermediate: 3.5 miles steady

• Advanced: 4 miles steady

Day 2

• Beginner: Run 12 min / Walk 2 min × 2

• Intermediate: 3 miles steady + 6 × 30-sec strides

• Advanced: 5 × 1000m intervals (3-min jog recovery)

Day 3

• Beginner: Run 12 min / Walk 2 min + 8 min / Walk 2 min

• Intermediate: 4 miles steady

• Advanced: 55-min steady run

Week 11 – Taper

Day 1

• Beginner: Run 10 min easy

• Intermediate: 3 miles easy

• Advanced: 3 miles easy

Day 2

• Beginner: Run 8 min easy

• Intermediate: 2.5 miles easy + 4 × 20-sec light strides

• Advanced: 4 × 400m very relaxed (full jog recovery)

Day 3

• Beginner: Run 15 min easy

• Intermediate: 3 miles easy

• Advanced: 30-min easy run

Week 12 – Race Week

Day 1

• Beginner: 8–10 min easy jog

• Intermediate: 2 miles easy + 4 × 15-sec strides

• Advanced: 2–3 miles easy + 4 × 15-sec strides

Day 2

• Beginner: Rest or 8 min shakeout walk/jog

• Intermediate: Rest or 1 mile shakeout

• Advanced: Rest or 1 mile shakeout

Day 3 – Turkey Trot (Race Day!)

• All levels: Warm up with 5–10 min jog + dynamic stretches → Run your 5K → Cool down walk

  

Let’s Run This Together in Frederick

At Straight Shot Training, we’re all about building strength, confidence, and community. This 12-week running program is just one way we help our members grow. By Thanksgiving morning, you’ll not only be ready for the Turkey Trot 5K in Frederick, MD, but you’ll also feel fitter and more consistent with your cardio.

If you’ve been searching for personal training in Frederick, Maryland or looking for the best local gyms to help you stay accountable, we’d love to have you join us. We’ll coach you every step of the way - whether that’s in the studio or out on the race course.

👉 Ready to start training with us? Start here with a free Strong Start intro session