OK that’s it…I’m putting it out there. I’ve finally put together a training plan for the Dumbo Double Dare Challenge that is fast approaching. How did this event get to be only 3 months away?!? I need to hold myself accountable and here’s how I’m going to do it!
I use a the run/walk method when running my races and it has proven to be very successful so far. Depending on the weather and how I’m feeling, I try to keep either a 3/1 or 2/1 minute run/walk ratio. I’ve found that I’ve actually been able to increase my speed with shorter run intervals because I can run faster in that time.
Jeff Galloway is the official run/walk guru and he is also the training consultant for runDisney. Though years of experience, Jeff has shown that this method greatly reduces the risk of injury to the body by allowing recovery time during your runs. I can definitely attest to that! Since I started using a steady run/walk pace instead of running until fatigued, I haven’t had a major injury (knock on wood!). When I first started running, it seemed like I was getting injured all the time but that is now few and far between…well, if you don’t count my ongoing battle with shin splints.
So when I started thinking about a training plan for the Dumbo Double Dare Challenge (10K & Half Marathon over 2 days), I obviously consulted one of Jeff’s plan. If you are training for a runDisney race, make sure to visit their training page where Jeff has devised numerous plans for each race weekend! You can download the training plans and also import them directly to your calender…pretty cool!
Since I want to incorporate CrossFit into my training, I made my own spreadsheet to fit that in 3 days a week along with a few other events I have coming up. So here is what my final plan looks like:
I actually think it’s pretty manageable! The hardest days are going to be Tuesdays and Thursdays when I double up a morning run and CrossFit in the evening. My plan is to do a strict run on Tuesdays and do hill sprints on Thursdays so I can break up the monotony. Call me crazy, but I surprisingly really enjoy hill sprints!
Overall, I think the key to this is going to be getting a good amount of rest (minimum 7 hours sleep per night) and trying to improve the fuel I put in my body. Recovery is just as important in training, so I really need to focus on that. I’m so ready to get that killer PR for the Disneyland Half Marathon!!
So what do you think? Do you have a plan for the Dumbo Double Dare Challenge or any of the other runDisney races?
Disclaimer: This plan was created for myself and I am not a running or fitness expert.