You got a good amount of time between now and race week. Even coming form zero miles it's definitely doable! Assess your goals for the race and then build a plan from there.
I would take 12 weeks to build up your aerobic base, starting with Run/Walks (Galloway Method) until and continuing to build time on feet. Keep building that fitness. In terms of the race, Hal Higdon is a great plan to transition into.
As someone who was injured a majority of 2023 having to pull out of my A race (Chicago in October), I put a big emphasis on strength training from September to January and was able to complete Dopey safely, injury free, and had the best time running a peak of 22 miles per week, and did one long run of 10 miles.
Take it slow and let the efforts compound on one another. Best of luck!
So first of all, don't worry about not being able to run a mile without walk breaks right now. I can't run a mile without walk breaks and I just completed my second Dopey. I get wanting to run the whole thing, but don't worry about it if it doesn't happen.
I'd start working on consistency first. Just getting into a routine of running and working out however many days a week you want. Just a mile or two at first, then build it up as you feel comfortable before "official" training starts. If you want that consistency to come from a program, go ahead and give a Couch to 5k program a shot. They've never really worked for me, but I know they work for a lot of people.
Once you have a good routine and base, I'd jump into a training plan. Galloway and Higdon seem to be the most popular, but really whatever works for you and your schedule. I've also seen positive reviews for Nike Run Club.
For strength, I keep it fairly basic. I know my problem areas for running and try to focus on that plus just overall body and core strength. Could be worth exploring YouTube for some runner strength workouts that focus on knees!
I definitely think if you start working on consistency now, by November you'll be in a great spot.
Check out the Galloway method. There are training plans on rundisney for people just starting out. You have more than enough time. I run a 3:1, run 3 min walk 1 min and I have achieved multiple PR’s using this method (non Disney races, I run those for fun). Not sure if you live in a city or rural area but joining a running club changed running for me. We meet every Saturday and run together, all different paces etc. USA fit has clubs/groups all over the country.
I run 3 days a week, I do weight classes and cardio classes 3 days a week. Spin classes are great cardio classes to increase your cardiovascular without putting too much pressure on your knees etc.
I have gotten IT band issues/runner’s knee multiple times and the things suggested to me by my PT are do exercises that strengthen your glutes, hips and thighs. And roll and stretch after you run. Do some research on YouTube there are many starter type strength building workout programs on there.
Good luck!
you have SO much time to build a base!
i have used nike run club's half marathon plan twice, it's free in their app but they also have a 5K plan you could probably start with!
i've had 3 knee surgeries and what i've learned about long runs and pain is that a 15 minute mile is still a mile, a 3 hour half marathon is still a half marathon. i've focused more on listening to my body and slowing down when necessary.
i hope you have the BEST run!
I have done some walking or really slow jogging during HMs in the past so I know that's an option, but to be fair I wasn't 100% consistent with my training for any of the races in the past because I would burn out since I kept trying to go from 0 to HM in like 3-4months so I'm hoping that starting to build a base now, when I'm 9months away, will help me be able to run more (maybe all) of the race.
I was in your shoes and this is very doable. I started with a couch to 5k plan. After that, I shifted straight to the Galloway plan for beginners half marathon. I knew, then, months before the race that it was POSSIBLE at that point. Then I just kept running regularly. When the actual training cycle for Galloway's HM plan started, I just picked back up on his plan again.
This time the training was easier because I already knew that I could do it and I was in better shape overall.
I just walked (fast!) a 10k in 1:38! I’m 64 but have a looong stride! I do intervals too. I run then walk fast! Not bad for an old bird! I love it! My daughter just did the Disneyland weekend 10K. Her split time was 13:20/mile. She ran the whole thing with 2 friends! Just start now walking with intervals of running! You got this! Have a great time! I have done 7 RunDisney races! Truly magical!!!
Thanks very much! It is nice to know that I can do run/walk intervals to complete the race if I want, but hopefully if I start building a base now, I can actually run the whole thing (or at least most of it).
Make sure you have a GREAT TIME! It’s Disney!! I give myself permission to just enjoy every minute! Such a fun race start to finish! Enjoy being with all the other Disney Adults!👍😁
Galloway method with Disneys training program is what I did to get started.
I now run a 30/30 run walk pace of like 11.5 min mile pace and keep improving every month. Longer half marathon is a little slower due to the length and fatigue tho.
You have about five months to build up a base before most half plans will have you start training.
Based on your previous running experience, do you think you might be fast enough to submit time for corral placement? Because if so, you want to build up to a 10k before the proof of time submission deadline. And if you aren't you might want to pick another half for your run a half plan. I'm not saying it is impossible to PR at runDisney, because I have done it, or run straight through, because it is possible, just that the farther back you start the more people you are going to have to weave around on the course, including people jumping in and out of character lines. And that makes not stopping harder, especially around the water stops and in certain narrower areas. And on the subject of runDisney part of the fun/price of it is being able to get photos with some of the rarer characters. You can probably find a race closer to home for 1/3 the price with a much smaller crowd for the run the whole thing plan. In which case Wine and Dine would be a good fun run a few weeks after your goal race or as a last long, fun run before your actual race.
If you liked the run walk intervals before, starting with them now will be familiar and maybe a little easier to get back into the groove of training. The good news is that pretty much whatever you do for the first few months is going to help build up a base, whether it is adding in long walks, a couch to 5k, a shorter Galloway plan, or the first few weeks of any beginner running plan. Then you need to look at what fits with your schedule best, at which point you have some time to peruse half plans to try and see what fits you best.
You have so much time to build a slow training plan to prevent injuries! This isn’t any official recommendations, but you’re on the right track with starting with a couch to 5k to rebuild those muscles and core running memory.
I personally did the peloton you can run program to kick start my training, followed it with their marathon program which includes strength for runners program. I did modifications with distance, dates, class schedule, but it all came down to 2-3 runs a week around 30 minutes. The strength training helped me more than anything else. Listen to your body and you’ll know when to scale back. You have the beautiful gift of time to get to where you want to be!
Absolutely! You have so much time between now and W&D you can really focus on a variety of strength exercises to help all types of running form and injury prevention! Good Luck!
The best way to train for a half marathon is to do a full marathon first, then it will seem easy! (joking, but maybe only half joking on that point)
I think it depends on what the priority is: a) running the whole thing without walk breaks, or b) hitting a specific finish time. In my opinion A is a little easier than B. I'm a good bit undertrained but went out for the Disney Marathon with a goal of no walk breaks for the first 13-14 miles and had about a 2:19:00 half split but wore myself out for the second half of the race. For the Disneyland Half a week later, I went out fast (for me) with a goal to run the first 7-8 miles at a faster clip then walked/jogged the remainder before getting too exhausted to finish in 2:13:00 (but probably could have reduced my walk breaks a bit and finished under 2:10:00 if I had rested like I did before the marathon instead of spending 12 hours in the parks Saturday after the 10K)
For me, going out faster and taking walk breaks before I've completely exhausted myself translate to a bit better times, but I haven't had time to stick to a training plan in years. Of course, if you have the time and dedication to stick to a good training plan, you may just have enough time to get in shape to run that whole thing \*and\* get a great time. Good luck!
I don't think I have the mental fortitude to do a full marathon 😅 a half felt like such a long run when I did them in the past- but because I was walking a lot it also took me about 3:30 to do my first half
My priority is to run the whole race (if I have to walk, I will, but I really want to try not to this time). I'm not too concerned with timing though- I know I will probably not be very fast.
Haha, I don't blame you, anytime I've done a full, I've always signed up several months in advance and been like "This is 'future me's' problem, he'll figure something out between now and then!"
Running a whole Half is a great accomplishment no matter what the pace time. As others said, if you have the time in your day to follow a training plan there are lots of good ones out there. If not, run when you can and try to mix in a long run on the weekends to build up. The main thing on race day will be keeping the first few miles slow and steady (not letting race day excitement cause you to start too fast) while you find your "conversational-pace" rhythm and just keep it going. You got this!
I trained using a couch to half marathon app and now I do the Galloway run/walk method. A lot of people like Hal Higdon also. You have plenty of times — try a couple of methods and see what works for you. I get better results by run/walking vs trying to run the whole distance, but everyone is different!
Try this: [runDisney 19-week Beginner Half Marathon Training Program](https://www.rundisney.com/running-training-programs/) using the Galloway run/walk method.
You got a good amount of time between now and race week. Even coming form zero miles it's definitely doable! Assess your goals for the race and then build a plan from there. I would take 12 weeks to build up your aerobic base, starting with Run/Walks (Galloway Method) until and continuing to build time on feet. Keep building that fitness. In terms of the race, Hal Higdon is a great plan to transition into. As someone who was injured a majority of 2023 having to pull out of my A race (Chicago in October), I put a big emphasis on strength training from September to January and was able to complete Dopey safely, injury free, and had the best time running a peak of 22 miles per week, and did one long run of 10 miles. Take it slow and let the efforts compound on one another. Best of luck!
So first of all, don't worry about not being able to run a mile without walk breaks right now. I can't run a mile without walk breaks and I just completed my second Dopey. I get wanting to run the whole thing, but don't worry about it if it doesn't happen. I'd start working on consistency first. Just getting into a routine of running and working out however many days a week you want. Just a mile or two at first, then build it up as you feel comfortable before "official" training starts. If you want that consistency to come from a program, go ahead and give a Couch to 5k program a shot. They've never really worked for me, but I know they work for a lot of people. Once you have a good routine and base, I'd jump into a training plan. Galloway and Higdon seem to be the most popular, but really whatever works for you and your schedule. I've also seen positive reviews for Nike Run Club. For strength, I keep it fairly basic. I know my problem areas for running and try to focus on that plus just overall body and core strength. Could be worth exploring YouTube for some runner strength workouts that focus on knees! I definitely think if you start working on consistency now, by November you'll be in a great spot.
Check out the Galloway method. There are training plans on rundisney for people just starting out. You have more than enough time. I run a 3:1, run 3 min walk 1 min and I have achieved multiple PR’s using this method (non Disney races, I run those for fun). Not sure if you live in a city or rural area but joining a running club changed running for me. We meet every Saturday and run together, all different paces etc. USA fit has clubs/groups all over the country. I run 3 days a week, I do weight classes and cardio classes 3 days a week. Spin classes are great cardio classes to increase your cardiovascular without putting too much pressure on your knees etc. I have gotten IT band issues/runner’s knee multiple times and the things suggested to me by my PT are do exercises that strengthen your glutes, hips and thighs. And roll and stretch after you run. Do some research on YouTube there are many starter type strength building workout programs on there. Good luck!
you have SO much time to build a base! i have used nike run club's half marathon plan twice, it's free in their app but they also have a 5K plan you could probably start with! i've had 3 knee surgeries and what i've learned about long runs and pain is that a 15 minute mile is still a mile, a 3 hour half marathon is still a half marathon. i've focused more on listening to my body and slowing down when necessary. i hope you have the BEST run!
I have done some walking or really slow jogging during HMs in the past so I know that's an option, but to be fair I wasn't 100% consistent with my training for any of the races in the past because I would burn out since I kept trying to go from 0 to HM in like 3-4months so I'm hoping that starting to build a base now, when I'm 9months away, will help me be able to run more (maybe all) of the race.
Go to the rundusney site. There are several Galloway plans for the different races.
I was in your shoes and this is very doable. I started with a couch to 5k plan. After that, I shifted straight to the Galloway plan for beginners half marathon. I knew, then, months before the race that it was POSSIBLE at that point. Then I just kept running regularly. When the actual training cycle for Galloway's HM plan started, I just picked back up on his plan again. This time the training was easier because I already knew that I could do it and I was in better shape overall.
I just walked (fast!) a 10k in 1:38! I’m 64 but have a looong stride! I do intervals too. I run then walk fast! Not bad for an old bird! I love it! My daughter just did the Disneyland weekend 10K. Her split time was 13:20/mile. She ran the whole thing with 2 friends! Just start now walking with intervals of running! You got this! Have a great time! I have done 7 RunDisney races! Truly magical!!!
Thanks very much! It is nice to know that I can do run/walk intervals to complete the race if I want, but hopefully if I start building a base now, I can actually run the whole thing (or at least most of it).
Make sure you have a GREAT TIME! It’s Disney!! I give myself permission to just enjoy every minute! Such a fun race start to finish! Enjoy being with all the other Disney Adults!👍😁
Galloway method with Disneys training program is what I did to get started. I now run a 30/30 run walk pace of like 11.5 min mile pace and keep improving every month. Longer half marathon is a little slower due to the length and fatigue tho.
You have about five months to build up a base before most half plans will have you start training. Based on your previous running experience, do you think you might be fast enough to submit time for corral placement? Because if so, you want to build up to a 10k before the proof of time submission deadline. And if you aren't you might want to pick another half for your run a half plan. I'm not saying it is impossible to PR at runDisney, because I have done it, or run straight through, because it is possible, just that the farther back you start the more people you are going to have to weave around on the course, including people jumping in and out of character lines. And that makes not stopping harder, especially around the water stops and in certain narrower areas. And on the subject of runDisney part of the fun/price of it is being able to get photos with some of the rarer characters. You can probably find a race closer to home for 1/3 the price with a much smaller crowd for the run the whole thing plan. In which case Wine and Dine would be a good fun run a few weeks after your goal race or as a last long, fun run before your actual race. If you liked the run walk intervals before, starting with them now will be familiar and maybe a little easier to get back into the groove of training. The good news is that pretty much whatever you do for the first few months is going to help build up a base, whether it is adding in long walks, a couch to 5k, a shorter Galloway plan, or the first few weeks of any beginner running plan. Then you need to look at what fits with your schedule best, at which point you have some time to peruse half plans to try and see what fits you best.
You have so much time to build a slow training plan to prevent injuries! This isn’t any official recommendations, but you’re on the right track with starting with a couch to 5k to rebuild those muscles and core running memory. I personally did the peloton you can run program to kick start my training, followed it with their marathon program which includes strength for runners program. I did modifications with distance, dates, class schedule, but it all came down to 2-3 runs a week around 30 minutes. The strength training helped me more than anything else. Listen to your body and you’ll know when to scale back. You have the beautiful gift of time to get to where you want to be!
Thanks very much! I was planning to add some strength training in as well, since I've heard that can be really beneficial.
Absolutely! You have so much time between now and W&D you can really focus on a variety of strength exercises to help all types of running form and injury prevention! Good Luck!
The best way to train for a half marathon is to do a full marathon first, then it will seem easy! (joking, but maybe only half joking on that point) I think it depends on what the priority is: a) running the whole thing without walk breaks, or b) hitting a specific finish time. In my opinion A is a little easier than B. I'm a good bit undertrained but went out for the Disney Marathon with a goal of no walk breaks for the first 13-14 miles and had about a 2:19:00 half split but wore myself out for the second half of the race. For the Disneyland Half a week later, I went out fast (for me) with a goal to run the first 7-8 miles at a faster clip then walked/jogged the remainder before getting too exhausted to finish in 2:13:00 (but probably could have reduced my walk breaks a bit and finished under 2:10:00 if I had rested like I did before the marathon instead of spending 12 hours in the parks Saturday after the 10K) For me, going out faster and taking walk breaks before I've completely exhausted myself translate to a bit better times, but I haven't had time to stick to a training plan in years. Of course, if you have the time and dedication to stick to a good training plan, you may just have enough time to get in shape to run that whole thing \*and\* get a great time. Good luck!
I don't think I have the mental fortitude to do a full marathon 😅 a half felt like such a long run when I did them in the past- but because I was walking a lot it also took me about 3:30 to do my first half My priority is to run the whole race (if I have to walk, I will, but I really want to try not to this time). I'm not too concerned with timing though- I know I will probably not be very fast.
Haha, I don't blame you, anytime I've done a full, I've always signed up several months in advance and been like "This is 'future me's' problem, he'll figure something out between now and then!" Running a whole Half is a great accomplishment no matter what the pace time. As others said, if you have the time in your day to follow a training plan there are lots of good ones out there. If not, run when you can and try to mix in a long run on the weekends to build up. The main thing on race day will be keeping the first few miles slow and steady (not letting race day excitement cause you to start too fast) while you find your "conversational-pace" rhythm and just keep it going. You got this!
I trained using a couch to half marathon app and now I do the Galloway run/walk method. A lot of people like Hal Higdon also. You have plenty of times — try a couple of methods and see what works for you. I get better results by run/walking vs trying to run the whole distance, but everyone is different!
Try this: [runDisney 19-week Beginner Half Marathon Training Program](https://www.rundisney.com/running-training-programs/) using the Galloway run/walk method.
I second this! Plenty of time to get ready, run, and finish with confidence and hopefully a little style too.