THE DISNEY DOPEY + GOOFY TRAINING PROGRAM:
July 29, 2019-January 12, 2020
Disney Races are truly magical events. After all, where else can you start under fireworks, kiss Prince Charming, joke around with Phineas and Ferb, and Let It Go with Elsa, then cross a finish line and receive some serious bling?
However, two to four finish lines over as many days will not be magical if you are not properly prepared. If you’re slogging through the miles and barely able to muster a smile—let alone a bicep curl—for a shot with Wreck-It-Ralph, your Dopey or Goofy extravaganza will be memorable. Just not for the right reasons.
With this 24-week, hands-on challenge starting on July 29, 2019, we’ve got your back and are laying a white-glove-clad, oversize hand firmly on it. The training plan we’ve created emphasizes both muscular and cardiovascular endurance and time on your feet: keys you’ll need to run every mile with a smile.
But it’s not all about the running. We’ll be sure you’re fueling properly for all your long runs. We’ll make sure your hips and glutes, typically the weak spots for most runners, are rock solid. We’ll have some fun too, brainstorming costume ideas and ideas. We’ll entertain and educate you with podcasts and newsletters, and, of course, hit race strategies so that you not only enjoy your Dopey or Goofy Challenge, you’ll nearly fly during each mile.
The end result? You feel primed and totally ready to run either challenge: The Dopey: 5K, then a 10K, then a half-marathon, then a marathon or the Goofy: a half-marathon then a marathon—no pixie dust required.
PROGRAM BASICS: Every workout is measured in minutes, not miles. Speedwork is limited in this plan, as it focuses on maximizing your endurance. You’ll regularly run four days in a row, to mimic the mental and physical demands of multi-day racing.
For 22 of the 24 weeks of the plan, we maximize cardiovascular preparation by doing double workouts one day weekly: after a short run in the morning, you’ll do an evening hike, brisk walk, or run, which will range from 20 to 60 minutes.
PREREQS: You’ve been running at least 30–45 minutes 3–4 days of the week for at least 8 weeks. You’re injury-free. You don’t need previous experience running by heart rate, but it is helpful if you have run a half-marathon at some point.
BIGGEST WEEK OF TRAINING: 10 hours, 25 minutes, including six runs, one hike/brisk walk, and two strength circuits
LONGEST LONG RUN DISTANCES: The longest run day has two choices: 3 hours, 15 minutes or 3 hours in the AM, 1 hour, 30-45 minutes in the PM.
CROSS TRAINING + STRENGTH TRAINING INCLUDED? Yep. One weekly cross-training session is included in Weeks 1-12, and each week has two strength circuits. Two of the strength routines include resistance bands.
WEEKLY OVERVIEW: Five to six runs; one hike/brisk walk; one cross-training session (weeks 1-12); two strength circuits; one rest day.
FIRST AND PEAK WEEKS: (explained fully in the program)