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Disney Challenge 10k/13.1 (w/opt. 5k); 15 weeks; Low to Moderate Intensity for Intermediate Runners

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Disney Challenge 10k/13.1 (w/opt. 5k); 15 weeks; Low to Moderate Intensity for Intermediate Runners


Heather Jergensen

5 (3)


15 Weeks

Plan Description

This training plan is designed for Intermediate runners to complete any of the RunDisney 10k/13.1 Mile Challenges, i.e. Wine and Dine Two Course Challenge in November and/or Princess Fairytale Challenge in February. This plan offers guidance on adding the 5k as well.

Pre-requisites: At the start of this plan, you should be able to run or run/walk for 45 minutes, and have averaged 10-15 miles per week for the last 3 months. It is also recommended that you have completed a half-marathon, either live or virtually, in the last 12 months.

Equipment needed:
Tracking Device: ie Garmin, Polar, Suunto, Coros, etc. that can track miles, time, and heart rate (optional, but desired).
Foam Roller or other recovery device.
Resistance Bands for post-run strength.

Training for Disney Multi-day Challenges is about time on your feet rather than speed. You will see 4-5 days a week of running with some low-intensity speed work, and one full rest day. You have the option for 1-2 days of Cross Training per week. Runner's Strength workouts are to be done 2-3 days a week.

What is included:
15 weeks of training leading up to Race week
Email Access to Coach Heather for questions.
Printable PDFs for unlimited use.
Exclusive Videos for participants to include training tips, workout breakdowns, RunDisney event tips, and much more.

When applying this training plan to your TrainingPeaks Calendar, select "Apply" to "end on" the last race of the event, i.e., for the 2023 Wine and Dine Challenge, your plan will end on 11/5/23. The Disney Challenge 10k/13.1 plan may be used and re-used for Wine & Dine Half Marathon weekend, Princess Half Marathon weekend, and The Disneyland Half Marathon Weekend.

Happy Running!

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
01:09:00 02:24:00
Strength x2
00:19:00 00:10:00
X-Train x1
—— ——
Day Off x1
—— ——
Custom x1
00:02:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
01:09:00 02:24:00
00:19:00 00:10:00
—— ——
Day Off
—— ——
00:02:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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