Disney Challenge 10k/13.1 (w/opt. 5k); 15 weeks; Low to Moderate Intensity for Intermediate Runners


Training Plan Length: 15 weeks

Training Plan Intensity: Low to Moderate Intensity

Hours per Week: 4-7 hours per week

Workouts per Week: 5-7 workouts per week

About This Training Plan

This training plan is designed for Intermediate runners to complete any of the RunDisney 10k/13.1 Mile Challenges, i.e. Wine and Dine Two Course Challenge in November and/or Princess Fairytale Challenge in February. This plan offers guidance on adding the 5k as well.

Pre-requisites: At the start of this plan, you should be able to run or run/walk for 45 minutes, and have averaged 10-15 miles per week for the last 3 months. It is also recommended that you have completed a half-marathon, either live or virtually, in the last 12 months.

Equipment needed:
Tracking Device: ie Garmin, Polar, Suunto, Coros, etc. that can track miles, time, and heart rate (optional, but desired).
Foam Roller or other recovery device.
Resistance Bands for post-run strength.

Training for Disney Multi-day Challenges is about time on your feet rather than speed. You will see 4-5 days a week of running with some low-intensity speed work, and one full rest day. You have the option for 1-2 days of Cross Training per week. Runner’s Strength workouts are to be done 2-3 days a week.

What is included:
15 weeks of training leading up to Race week
Email Access to Coach Heather for questions.
Printable PDFs for unlimited use.

Lifetime access to plan.

Exclusive Videos for participants to include training tips, workout breakdowns, RunDisney event tips, and much more.

When applying this training plan to your TrainingPeaks Calendar, select “Apply” to “end on” the last race of the event, i.e., for the 2022 Wine and Dine Challenge, your plan will end on 11/6/22.

Happy Running!

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