Dopey Challenge consists of running four races during the Walt Disney World Marathon Weekend on four consecutive mornings beginning at 5 a.m. That includes 48.6 miles of pre-dawn running through the world-famous theme park via a 5K, 10K, half marathon, and marathon.
You’ll improve your endurance with consisting volume week to week and will fatigue-proof your legs with back-to-back long runs and workouts to help you be physically and mentally prepared for your races.
For each and every run, I’ll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator) and will advance the paces as you progress through the training plan so you are always optimally challenged. I’m also making your plan really flexible so it can flow with your life. You can easily move runs around based on your life schedule.
In addition to the run training, I’m also going to have you perform our strength training routine that syncs with your run training as well as my form drills to help you improve your running form and learn to run fast. These “prehab” programs are included with your plan and build you into a strong, supple, injury-resistant runner.
Runs/Week: 6. Key/Hard Workouts/Week: 2-3.
Weekly mileage = 50-80 miles per week (80-128 kilometers per week)*
*based on an average training pace of 7:00 min/mi (4:21 min/km)
NOTE: Each run includes a range of duration/distance and pace so actual mileage may vary.
Need more weeks? Suggested Training Cycle:
-Base Training Plan: adds up to 8 weeks
-Hill Module: adds up to 6 weeks (opt.)
-Speed Module: adds up to 6 weeks (opt.)
-Dopey Challenge: 16 weeks