RTTC #203 If You Passed Character Stops But Really Wanted to Stop... This is How You Do It

Send us Fan MailIn this episode of Running to the Castle, Dr. Ali explains why many runDisney runners end up skipping character stops even when they really want them, and what actually needs to change so you can stop without worrying about getting swept. She breaks down how beginner runners often make rapid progress early on but eventually plateau around the 13–15 minute per mile pace, which leaves them starting in later corrals with little buffer ahead of the balloon ladies. Dr. Ali explains that the solution isn’t just trying harder or lifting heavier weights, it’s structuring your training so your workouts actually make you faster. She walks through common mistakes like running long runs too fast, living in the “gray zone” where every run feels hard but nothing improves, and not doing speed workouts that work for run/walk runners. Dr. Ali then introduces 4 simple speed workout formats designed specifically for runDisney runners: 30-20-10 intervals, progression runs, tempo run/walk intervals, and hill repeats, while emphasizing that slowing down long runs allows you to recover enough to push your limits during these workouts. When you train this way, you build real speed and fitness, which creates a bigger buffer on race day so you can stop for characters, take photos, and still finish strong. 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. ...