The Stronger. Faster. Finisher. Program

Are you ready to get stronger and faster?

Then join the Stronger. Faster. Finisher. Program, a 12-week strength + speed program made exclusively for injury-prone runDisney runners who want to make sure they’re stronger and faster so they beat the balloon ladies.

The interest list is now closed. Registration opens March 11

Do any of these sound familiar?

You’ve been told by other coaches in order to get over the 8 mile hump you need to slow down. But you can't physically run any slower.

Other runners suggest you strength train but you have no idea how to start and/or find workouts that don't leave you sore for days and completely crushing any semblance of consistency.

You don't know how to blend strength workouts with long runs, speed work and cross training so now you're frustrated and just want someone to tell you what to do.

Here’s what you’ll learn:

  • Reveal exactly how much your heaviest lifting weight for the top 10 exercises all runners need

  • Prepare your strength training with the 3 principal types of workouts to gain maximum strength

  • Know exactly how fast you should be running on your…

    • tempo run days

    • 20 second run intervals

    • 10 second sprint intervals

    • Speed work days

  • Discover how strong your muscles actually are and use that to know the exact weight down to the ½ pound of much you should be lifting

  • How to run the right pace for you on your long runs so you could run for hours

  • Incorporate strength workouts, running and cross training into your busy schedule

  • How to make up a missed long run

  • Use cross training to be a better runner

  • How to increase your pace so you’re fast enough to not get swept by the balloon ladies

If you want to finish your Disney race stronger and faster you need speed, stamina and strength.

🎈 Speed to beat the balloon ladies.

🏃‍♀️ Stamina to run the distance.

💪 Strength to run it without getting injured again.

All 3 are the perfect recipe to being able to finish strong and faster than the balloon ladies. What happens if you have 2 of the 3, but not all 3? Let’s go through the scenarios.

❌ If you have speed and strength, you’re fast for short distances but you’re missing stamina so you can’t run the whole distance so you get swept.

❌ If you have stamina and strength, you’re slow for long distances, but you aren’t fast so you can’t stay ahead of the balloon ladies so you get swept.

❌ If you have speed and stamina you can run fast for the whole distance… but you aren’t strong so you’re in pain and injured.

The Stronger. Faster. Finisher. Program gives you the workouts and teaches you how to blend the 3 cohesively together so you’re getting stronger and faster each week without getting injured.

See what other runners say about working with dr. ali

  • “I am grateful for this experience and can’t wait for my next runDisney race, I know I’ll be stronger and finish with a smile. Dr. Ali will teach you to train smarter, not harder!”

    Becky B

  • When I started the plan, I was running an o.k. Pace. Ali encouraged me and stated to just be consistent. After 6 weeks, I went for a long run and to my amazement I shaved 1 minute off my pace. I was giddy with delight that after 6 weeks I could see that much improvement. It had me speechless, at least for a few seconds, o.k. a few minutes. But, in the running world, a 1 minute shaved off pace is HUGE.

    Rachel C

How exactly does the Stronger. Faster. Finisher. Program work?

  • Every week you’ll get your workouts sent directly to your inbox and on your TrueCoach daily agenda. So you’ll just have to open your email or open the app to know exactly what strength exercises to do, what cross training or long run or speed workout to do, and when to take a rest day.

  • Every Wednesday we’ll have a coaching call where I teach about a specific topic (see the breakdown below) and you have the opportunity to ask your questions about that topic and your workouts for the week.

  • You’ll have access to DM me via TrueCoach to get answers to specific workout questions.

  • Each week you’ll know exactly how much weight to lift, what pace to run and how to push yourself so you get stronger and faster without overdoing it.

The Breakdown

Week 1: Heavy Lifting - Discover how heavy you can actually lift and how to utilize those numbers for your best strength workouts

Week 2: Do it - Practice your heavy workouts to dial in and adjust

Week 3: Party Pacing - Determine your running paces. Go through my step-by-step speed tests to determine exactly how fast you should run on long runs, tempo runs, speed workouts, etc so you get faster and faster.

Weeks 4-5: Do it - Practice maintaining your exact paces and choosing your favorite speed workouts of the 4 best options for injury-prone runDisney runners

Weeks 6-7: Heavy lifting check-in - Time to check-in on your resistance training and update your lifting weights so you continue getting stronger

Week 8: Fueling for strength and speed gains - Discover what foods help injury-prone runner and choose yours

Week 9: Do it - Practice fueling to determine your favorite foods and hydration to maximize your nutrients so you can avoid injury

Week 10: Fueling to Avoid “The Wall” on the Long Run - Discover what foods help injury-prone runners be able to run for hours

Week 11: Transitioning from Strength Focus to Running Focus - Learn how to strategize and organize your training plan so you can continue getting stronger even when you transition to running more miles to train for races like Dopey

Week 12: Heavy lifting & Pacing check-in - Time to check-in on your resistance training, update your lifting weights, and your pace so you continue to get stronger and faster

Say yes to being a runDisney Finisher with strength, speed and running workouts designed specifically for injury-prone runners.

Is Stronger. Faster. Finisher. Program right for you?

This program is right for you if…

  • You want to get stronger so you can stop getting injured

  • You want to run faster than the balloon ladies

  • You want to finish your race

  • You’re ready to strength train 2-3 days a week

  • You’re ready to work on speed/pace 2 days a week

  • You’re ready to follow a step-by-step program that works

  • You have a history of getting injured as you train more

  • You consider yourself a back-of-the packer

What clients are saying about working with dr. ali…

“I am grateful for this experience and can’t wait for my next runDisney race, I know I’ll be stronger and finish with a smile. Dr. Ali will teach you to train smarter, not harder!” -Becky B

in case you’re new, let me introduce myself

Hey, how’s it goin?

I’m Dr. Ali.

I’m a Doctor of Physical Therapy, Personal Trainer and Coach for injury-prone runDisney runners.

I got involved in running when I was in college to lose the Freshman 15 and stay focused when I had to memorize all those muscles, tendons and ligaments in Anatomy & Physiology, and I got introduced to runDisney by my sister in 2014. 

Rehab and injury prevention is my life, not only did I get into it as a profession but I’m super injury averse and I distinctly remember being at soccer camp as a 13 year old doing things differently than my teammates so I wasn’t sore day after day and had the energy to keep pushing myself.

I run as stress relief, I’m a proud self-proclaimed slow runner and I’m not looking for big PR gains. I say I’m not here for a fast time, I’m here for a good (and long time). I want to enjoy running and I want to be able to keep running for years and years without getting hurt. As long as I can have fun, take a few character photos and stay ahead of the balloon ladies I’m doing well, and I want to help you do the same.

What can you expect to get out of this program?

At the end of the 12 weeks you will be stronger than you were day 1, you’ll be faster than you were day 1 and more importantly you’ll know how to keep getting stronger and faster so you can finish your runDisney race next year.

Frequently Asked Questions

  • Round 1 of the program starts March 23, 2025. Calls will take place on Wednesdays at 5:30pm Eastern/ 2:30pm Pacific

  • Once you join you’ll receive the Google Meet (like Zoom) link for all calls with calendar invitation.

  • Yes! While I think it works best when you can join the call live to get your questions answered in real time, every call will be recorded and emailed to you.

  • This program requires a minimum of 45 minutes for running 3 days a week, 30-60 minutes of strength training 2-3 days a week (recommended to be same day as running or cross training), 45 minutes of cross training 2 days week. In total that’s 4 hours and 45 minutes of time to workout (if you choose the 30 minute strength workout).

  • There is the option to receive 1-on-1 coaching up to 3x (1x per month).

  • You will receive login information for a free-to-you app called TrueCoach. This is the program I use to upload all workouts.

  • No! This program is for runners, walkers and run-walkers alike. This is for the back of the packers who want to get faster so they can finish their race ahead of the balloon ladies. I’ve had many clients who walk the runDisney races and finish in time.

  • At this time I don’t have specific dates for the next round. It will be offered at least twice in 2025, but I don’t have exact dates for the 2nd round.

No secrets here. The full price breakdown is below

Join SFF

$357

Interest List pricing = $237

12 weeks of group coaching + 1-on-1

12 Exclusive group coaching calls each lasting 2 hours

Option for 1-on-1 Coaching at reduced pricing

Lifetime access to all recordings, coaching calls and worksheets

Real time feedback

Structured weekly strength workouts

Progressively faster speed & pacing workouts

Accountability check-ins so you stay on top of your workouts

Step-by-step guidance on how to make your workouts work for you and your schedule

Enter your First Name and Email to Get on the Interest List