The Princess 5K is the shortest race on the runDisney weekend — 3.1 miles through Walt Disney World, with entertainment, characters, and an atmosphere that makes the distance feel shorter than it is. For many runners, this is where the runDisney journey starts.
If you've never run before, this is the right place to begin.
Do you need running experience?
No. The 5K training plan in Glass Slipper Run is designed for complete beginners — people who start from zero. The very first sessions are gentle run-walk intervals with more walking than running. Over 13 weeks, the balance gradually shifts until you're running continuous distances that once seemed impossible.
The plan does not assume you can already run for five minutes without stopping. It builds you there.
What does 13 weeks of training look like?
Three sessions per week:
- ✓Two shorter midweek sessions (e.g. Tuesday and Thursday): run-walk intervals at first, becoming easy 30-minute runs from week 4 or 5
- ✓A Saturday session: a gradually longer run-walk or easy run, a Magic Mile (weeks 2, 4, 6 and 10), or a long run (weeks 7–9)
- ✓Your 5K in week 11, followed by a recovery week and an easy week so the habit continues after race day
In the first weeks, run-walk sessions grow from 10 minutes to around 28 minutes, with frequent walk breaks. Your longest runs come in weeks 7–9 (4.8 km, 40 minutes and 5.6 km), so the 5K itself is shorter than your longest training run. Race week is a taper — shorter, easier sessions to keep your legs fresh for the event.
What is a Magic Mile?
The Magic Mile is a timed one-mile effort that appears at intervals throughout your training plan. You run it at a strong but controlled pace — not an all-out sprint. Your time is used to track pace improvement across the programme and understand your natural pace range. Watching your Magic Mile time drop over 13 weeks is one of the most motivating things in the plan.
Can I walk during the race?
Yes — and you should. The runDisney 5K has a generous time limit and the run-walk-run method is actively used by the majority of participants. The goal is not to run every step. The goal is to cross the finish line, whatever pace gets you there.
What if I miss a session?
Miss a session, skip it, and pick up with the next one. Don't try to make it up by doubling sessions the following day. The plan is structured with a training load that already includes recovery — adding extra sessions on top can tip the balance toward injury. One missed run in 39 sessions will not cost you the race.
One thing to do before you start training
Register for the race first. The Princess 5K sells out fast — sometimes months before the event. Once you have a bib, the training plan has a real deadline to build toward, and that deadline is the best training motivation there is.
Getting started
Glass Slipper Run is free to use, requires no download, and works in your browser on any device. Create a free account, choose the 5K as your race and add your race date, and the 13-week 5K plan is built around your timeline. If you are also wondering how start groups work on race morning, our runDisney corral placement guide explains what to expect.