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The Running Plan

Updated: Oct 23, 2023

It's time to start training for the 2024 Walt Disney World Princess Challenge. I hope you find this running plan useful. It has saved me when training time was tight but I still needed to put the work in. Remember to commit to the process and some days you will feel like you just don't want to do it. Just remember to put in the time and the distance. Somedays you will feel like walking your distance and that is OK. You are moving and you are bettering yourself. Now its time to Run Princess.


Month 1: Building Base Fitness -

Week 1: Start with shorter runs of 3-5km, three times a week. Rest or cross-train on the remaining days. -

Week 2: Increase the distance to 5-8km for each run, three times a week. Rest or cross-train on the remaining days. -

Week 3: Continue with 5-8km runs, three times a week. Add in one longer run of about 10km. Rest or cross-train on the remaining days. -

Week 4: Aim for three 8-10km runs and include a longer run of around 12km. Rest or cross-train on the remaining days.


Month 2: Endurance Building -

Week 5: Continue with three 8-10km runs and include a longer run of around 13-14km. Rest or cross-train on the remaining days. -

Week 6: Increase the distance of your shorter runs to 10-12km. Include one longer run of around 16km. Rest or cross-train on the remaining days. -

Week 7: Aim for three 10-12km runs and include a longer run of around 18km. Rest or cross-train on the remaining days. -

Week 8: Continue with three 10-12km runs, and include a longer run of around 20km. Rest or cross-train on the remaining days.


Month 3: Speed and Strength -

Week 9: Focus on shorter, faster runs of 5-8km. Include one interval or hill training session. Rest or cross-train on the remaining days. -

Week 10: Continue with shorter, faster runs of 5-8km, and include longer runs of around 15-16km. Rest or cross-train on the remaining days. -

Week 11: Aim for three 10-12km runs, including a longer run of around 18-20km. Integrate speed work into one of the shorter runs. Rest or cross-train on the remaining days. -

Week 12: Continue with three 10-12km runs, including a longer run of around 20-22km. Rest or cross-train on the remaining days.


Month 4: Tapering and Recovery -

Week 13: Start reducing your mileage slightly. Aim for three 8-10km runs with a shorter long run of around 16-18km. Rest or cross-train on the remaining days. -

Week 14: Further decrease your mileage, aiming for two 8-10km runs. Include a shorter long run of about 14-16km. Rest or cross-train on the remaining days. -

Week 15: Continue with two 8-10km runs, and include a shorter long run of about 12-14km.

Rest or cross-train on the remaining days. -

Week 16: In the week leading up to the races, focus on rest and recovery. Do some light cross-training or gentle runs of around 6-8km to keep your muscles active. Remember to listen to your body throughout the training plan. If you experience any pain or discomfort, it's important to rest and seek advice from a healthcare professional. Also, consider incorporating strength training, stretching, and adequate nutrition to support your training efforts. Good luck with your RunDisney Challenge!

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