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Free Printable runDisney 5k Training Schedule and Tips

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On January 9th, 2020, this plus-sized princess is going to complete the Marathon Weekend 5k. After completing the Princess 10k two years ago I have been wanting to do another race. Since it is getting close I am going to be starting my runDisney 5k training very soon. I will be using the Galloway method, which is a run/walk method. I am so excited! 

Photo Credit: Disney Parks Blog

runDisney 5k Training Tips

I know with a 5k a lot of people tend to use the Couch to 5k app, but I prefer using the Galloway training schedule which you can read more about here. I find with the C25K app that I push myself too hard and end up hurting myself. With a tailor-made training schedule, I can make the training program fit me and my fitness level. 

Jeff Galloway

Jeff Galloway

Start with a Combination of Jogging/Walking. By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effects of the long one. I tend to do a combination of walking/powerwalking because of my knee problem. I am still able to keep within the 16 minute/mile race requirement for the 10k. Since the 5k is not as strict I am not worried at all. 

Don’t Go Too Fast Too Quick. Be sure to do the powerwalking/jogging portion slow enough at the beginning of every run (especially the long run) so that you’ll feel tired but strong at the end. This method will allow you to recover faster.

Factor in the Heat. Since I am training here in Florida and the humidity is high, my pace will be a tiny bit slower in the warmer months. Once November and December come, watch me go!

Cross Train. Every other day you can cross-train instead of walking. Cross country ski machines, water running, cycling, and any other mode which you find fun and interesting (but non-pounding) will improve overall fitness. Be sure to include ramps somewhere in your training, either in the cross-training or on the runs.

Can You Talk During Your Run? Be able to carry on a conversation during your exercise sessions. This means that you should be exerting yourself at a low enough level that you could talk. It’s okay to take deep breaths between sentences, but you don’t want to “huff and puff” between every word. If I am not walking with someone else, I usually sing along to my music, even if it is just a whisper in public spaces. 

Hydrate. I really learned my lesson during the 10k when I was taken to the hospital for dehydration. I drink so much water the day before I wiped out all my electrolytes. Now I include Powerade, coconut water, Smartwater, and even salt tabs to keep my sodium levels up. Thankfully, unless there is abnormal weather the 5k will be run in a much cooler environment. 

Keep Your Blood Sugar in Check. Even if you are not a Diabetic running a race, keeping your blood sugar up is important. This is especially true the longer the runs, not too much of a worry during a 5k. 

Free Printable runDisney 5k Training Schedule

Click here to get your free runDisney 5k 15 Week  Training Schedule Printable. Not only will you get access to this Disney printable, but my whole Disney Planning Printable Library!

 

Thank you for sharing!