In this episode of Running to the Castle, Dr. Ali breaks down the five warning signs that tell her a runDisney runner's speed workouts simply aren't built for them...even after months or years of consistent training. 

In this episode of Running to the Castle, Dr. Ali catches up on three weeks of Proof of Time half marathon training that didn't go according to plan: three weeks, zero perfect training days, and somehow Dr. Ali is more confident than ever heading into her Proof of Time 10K.

In this episode of Running to the Castle, Dr. Ali digs into why hill training is one of the most underrated ways to get faster for runDisney races...and how to actually "overcome the dragon," the nickname one of her Stronger Faster Finisher runners gave to the toughest incline on course. 

In this episode of Running to the Castle, Dr. Ali breaks down the progression run... one of her four go-to speed workouts for runDisney runners using run/walk intervals. 

In this episode of Running to the Castle, Dr. Ali breaks down why so many back-of-the-pack runners get stuck in what she calls the "gray zone"... running just hard enough to feel exhausted but never fast enough to actually get faster. 

In this episode of Running to the Castle, Dr. Ali recaps a rare 100%-completion week of Proof of Time half marathon training, hitting every cardio and strength workout on the plan. 

In this episode of Running to the Castle, Dr. Ali breaks down six signs that show a slow, back-of-the-pack runDisney runner is making real progress toward leaving Corral G behind.

In this episode of Running to the Castle, Dr. Ali shares Week 12 of her Proof of Time half marathon training journey, digging into what it really takes to hit and hold race pace when your body (and the Las Vegas summer heat) is fighting back. 

In this episode of Running to the Castle, Dr. Ali breaks down why your paces feel so much harder — and slower — when the temperatures climb, using heart rate zones to show exactly what's happening inside your body. 

In this episode of Running to the Castle, Dr. Ali walks through week 11 of her Proof of Time training block, including how she's adapting her workouts to brutal Las Vegas summer heat. 

In this episode of Running to the Castle, Dr. Ali breaks down the true purpose of the long run and why it has nothing to do with getting faster. 

In this episode of Running to the Castle, Dr. Ali walks through a week that got hijacked by a home repair headache and a rough holiday weekend, and shares how she still managed to hit the bare minimum without losing sight of her training goals. 

In this episode of Running to the Castle, Dr. Ali breaks down how cross training fits into a slow runDisney runner's training plan and why it's different from strength training. 

In this episode of Running to the Castle, Dr. Ali breaks down week 9 of her Proof of Time half marathon training, a week that was far from perfect but still delivered real progress. 

In this episode of Running to the Castle, Dr. Ali tackles one of the most common fears runners bring to her: will I actually finish this race? 

In this episode of Running to the Castle, Dr. Ali checks in on Week 8 of her Proof of Time half marathon training, recorded during her family's 10-year wedding anniversary getaway. 

In this episode of Running to the Castle, Dr. Ali breaks down the four simple speed workouts built into her free training plans: hill repeats, 30-20-10, progression runs, and tempo runs. 

In this episode of Running to the Castle, Dr. Ali shares her Week 7 Proof of Time half marathon training recap: a week where life got lifey again, but three solid workouts still got done.

In this episode of Running to the Castle, Dr. Ali gets real about why strength training falls off the schedule, and what to actually do about it. 

In this episode of Running to the Castle, Dr. Ali gets real about what happens when life completely derails your training plan and why that's okay.