RTC #247 How to Master the Progression Run to Build Your runDisney Pacing Buffer

Send us Fan MailIn 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. She explains why this pyramid-style workout (starting steady, building to a peak pace, then coming back down) trains your body to hold faster paces for longer, no track distances required. Dr. Ali also shows how the same pacing pattern maps onto race day itself... starting easy, building speed, and giving yourself a buffer to make up time after a character line wait. She closes with the mantra that makes the whole thing doable: focus on the 30 seconds in front of you, not the whole 13.1 miles. 6 week Speed ProgramReady to stop panicking about how far ahead of the balloon ladies you are and start actually stopping for character photos? That's what the Back-of-the-Pack Runner's Speed Program is for. Join the Waitlist today to learn more and get first dibs on registration.7 month Stronger. Faster. Finisher. ProgramReady to cross the finish line stronger, faster, and prouder at your next runDisney race? Get personalized support, smarter training, and strategies designed specifically for slow, back-of-the-pack runners who want to build a bigger buffer ahead of the balloon ladies, have time for character photos and energy to enjoy the Disney Parks. Learn more about the Stronger. Faster. Finisher. Program today and be the first to know when doors open!Free ResourcesFollow me on Instagram @rundisneydptJoin the Facebook Community to get training supportCheck out FREE training plans for injury-prone runDisney runners on my website. ...