Free Training Plan

from 48.6 miles to princess challenge

Training Plan

Recover from the first race weekend and keep training for the next.

Slow & steady build up of miles to train safely so you avoid pain and injury.

Download the FREE training plan now to keep the momentum going.

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From Dopey to Princess Challenge

Get the FREE training plan with your first name and email below

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What other runners say about using Dr. Ali’s training plans

“Yours is truly about steady healthy growth, avoiding injury, plus you can offer so much more with your background.”  -Becky B

“This is one of the best training plans I have ever seen or used. I was so impressed with depth and care she has put into this…. I can not recommend Dr. Ali's training plan enough.” - Dana S

Who’s This Plan For?

A runDisney runner who ran 48.6 miles in 4 days in January and also running the Princess Challenge in February 2025

What’s in the plan?

Running Mileage

Know exactly how much to run and when to run it.

Each day of each week of this 19 week training plan is laid out exactly how much to train.

Including

  • 2 rest days a week

  • from Marathon Weekend through Princess Race Weekend

  • 2 weeks post-race of training

  • Back-to-back training simulation trials

  • Training taper before the race

Cross Training

Choose your favorite cross training to build your strength without adding more joint stress from more running.

Each week you’ll cross train 2 days a week

Every other week on you’ll alternate some long runs with cross training so you get your body used to simulating race weekend of running 10k+half marathon back-to-back without all the pounding on your knees.

Speed Workouts

Beat the Balloon Ladies by building your speed every week.

Improve your speed with 2 dedicated speed workouts each week.

Each speed workout is mapped out with exactly how fast to go so you keep getting faster over the course of training.

Build your confidence that you’ll cross the finish line with plenty of time to spare.

Download the FREE Training plan now so you can recover and keep training

From Dopey to Princess Challenge

Get the FREE training plan with your first name and email below

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Hey, how’s it goin?

I’m Dr. Ali

Doctor of Physical Therapy. Personal Trainer. Nutrition Coach.

You probably landed here because you just ran a race and you're looking for a keep the momentum going so you can keep training for your next race. You've made it to the right place.

As a Physical Therapist and Coach with 10+ years under my belt, I'm an expert in injuries and have taken my clients from “how do I take enough time off to recover but not lose momentum” to “I’m ready for the next race (4 weeks early).

Now it's your turn!

Dr. Ali is @rundisneyDPT, a coach for injury prone runners running magical miles.

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