4 Best Training Plans for the Disney Marathon
Preparing for the Walt Disney World Marathon Weekend requires a solid training plan. Whether you're a beginner or a seasoned marathoner, the right plan can make all the difference. Here are the top five training plans to help you get ready for a magical race experience.
1. Hal Higdon’s Marathon Training Plan
Hal Higdon’s plans are some of the most popular and widely used. His marathon training plans are structured, easy to follow, and cater to different experience levels, from novice to advanced runners. I’ve used his training plans for a number of different races, including half and full marathons, and it’s definitely my favorite set training plans.
Why I Love This Plan: Higdon’s plans are straightforward and highly effective. They are perfect for runners who appreciate a structured schedule with clear goals and milestones. There are multiple different levels based on where you come into training based on your current fitness level. If it’s your first time running a marathon, or your a veteran runner, there are different options available for everyone. Higdon even has a training plan specific for the Dopey Challenge.
Key Features: Weekly mileage goals, cross-training days, and long runs. Higdon’s plans also include speed work and tempo runs to improve endurance and speed.
Get the Plan: Hal Higdon's Marathon Training Plans
2. Jeff Galloway’s Run-Walk-Run Training Plan
Jeff Galloway, an Olympian and runDisney’s official training consultant, offers a unique run-walk-run method that is perfect for runners of all levels. His plan emphasizes injury prevention and sustainable training, but it’s not for everyone. Run-walk-run is a unique (but popular) strategy that takes practice to master. It’s a 29 week plan, so it has a longer build-up and less initial stress on the body.
Why I Love This Plan: The run-walk-run method is incredibly forgiving and allows runners to stay active without the usual stress on joints and muscles. It’s a favorite among Disney runners who want to enjoy the race without worrying about overexertion. The downside in comparison to the Hal Higdon or traditional plans is that it peaks at 26 miles in Week 25. That’s a big long-run for training.
Key Features: Regular walk breaks, gradual mileage increase, and flexibility in training. The plan includes weekly long runs, easy runs, and recovery days, ensuring a balanced approach.
Get the Plan: Jeff Galloway's Training Plans
Additional Resources: Galloway also offers personalized coaching and a range of books that provide deeper insights into his training philosophy.
3. Runner’s World Marathon Training Plan
Runner’s World offers a variety of training plans tailored to different goals and experience levels. Their plans incorporate a mix of running workouts, cross-training, and recovery days.
Why I Love This Plan: Runner’s World provides a variety of options to suit every runner’s needs. The flexibility and comprehensiveness of their plans make them a top choice for many. The biggest difference is the training plans are also clustered by goal finish time. If you set a goal to finish your marathon at a certain time or pace, these plans may be the right fit for you. The downside is they require a Runner’s World subscription (which is worth it if you love running, regardless of whether you use the plans).
Key Features: Speed work, tempo runs, and strength training. These plans also emphasize the importance of rest and recovery, ensuring you stay injury-free.
Get the Plan: Runner’s World Training Plans
Additional Resources: The Runner’s World website offers a wealth of articles, videos, and tools to complement your training plan, including nutrition tips and injury prevention advice.
4. Nike Run Club Marathon Training Plan
The Nike Run Club app provides personalized training plans that adapt to your progress. The plan includes guided runs, coaching tips, and motivational support. They also have a PDF version of the plan, which runs 18 weeks.
Why I Love This Plan: The interactive and adaptive nature of the Nike Run Club plan is perfect for tech-savvy runners. The app provides real-time feedback and adjustments, keeping training personalized and engaging. I also love the guided runs with audio feedback. The downside is a lot of the runs during the week are based on time (similar to Galloway) and not mileage. For example, a Tuesday may be a 45 minute run on Nike Run Club or Galloway, but 5 miles on Hal Higdon. I personally prefer the mileage training targets instead of time training targets.
Key Features: Adaptive training, guided audio runs, and community support. The app also tracks your progress and provides feedback, helping you stay motivated and on track.
Get the Plan: Nike Run Club
Additional Resources: The Nike Run Club app includes a community feature where you can connect with other runners, join challenges, and share your progress on social media.
These are free options that are a bit general. If you’re an advanced runner, consider blending them together to create a training plan that best fits your needs or consider paid training plans from an expert running coach.
Choosing the right training plan is crucial for a successful and enjoyable Disney Marathon experience. Each of these plans offers unique features to help you reach your marathon goals. Select the one that best fits your needs, commit to the process, and get ready to run through the most magical place on earth! With the right preparation, you’ll be crossing the finish line with a smile and memories to last a lifetime.
