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In this episode of Running to the Castle, Dr. Ali breaks down 4 speed workouts that actually work for slow, back-of-the-pack, or injury-prone runDisney runners who pace 13 minutes per mile or slower. 

She explains how 30-20-10s, Progression runs, Tempos, and Hills help you build speed without burning out... especially if you use run/walk intervals. 

Dr. Ali walks through how often to do these workouts, how long you should be hitting Zones 4 and 5, why each workout has a different goal, and why knowing your exact pace matters more than anything else. 

She also shares the pace-testing method she uses inside her coaching to help runners avoid wasting 8 weeks guessing and instead start training strategically from day one... plus what kind of gains her runners typically see after six to eight weeks of real speed work.

Register for the Free Workshop: Buffer Miles and Character Smiles: Train Smarter, Not Harder

Free Workshop for 14+ minute per mile runDisney runners wanting to have more time for character stops and build a bigger buffer ahead of the balloon ladies. Buffer Miles & Character Smiles. Click here to register now.

Learn more about Stronger. Faster. Finisher. !

Ready to cross the finish line stronger, faster, and prouder at your next runDisney race?

Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack or injury-prone runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!

Free Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you sh...