Get Ready for the
Sheppard Pratt
Turkey Trot
Free 12-Week Training Programs for every level
Beginner. Intermediate. Advanced.
Plus strength training for runners.
Everything You Need to
Get Ready for Race Day
✅ Beginner 12-Week 5K Training Program
✅ Intermediate 12-Week 5K Training Program
✅ Advanced 12-Week 5K Training Program
✅ Strength Training for Runners Program
You'll get access to all four, so you can choose the running program that fits where you're starting.
Which 5K Program is Right for You?
Beginner
New to running or starting back up?
Choose Beginner if you can't currently run 1 mile continuously.
You'll start with run/walk intervals and gradually build up toward the full 5K.
Intermediate
Can you already run about a mile without stopping?
Choose Intermediate if you can currently run about 1 mile continuously.
You’ll gradually build your running distance and endurance toward running the full 5K.
Advanced
Already running consistently and want to get faster?
Choose Advanced if you're running 3-4 days per week and want to improve your 5K time.
Includes tempo runs, intervals, strides, and race-focused training.