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Wine & Dine 2021 Two-Course Challenge 15 weeks; Low to Moderate Intensity (10k/13.1)


Heather Jergensen


15 Weeks

Plan Description

This training plan is designed for Beginning to Intermediate runners to complete the Disney's Wine and Dine Two-Course Challenge of the 10k and Half Marathon. 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.
Prior to beginning this plan, it is recommended that you have completed a half-marathon in the last 24 months 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, 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.
Exclusive Videos for participants to include training tips, workout breakdowns, RunDisney event tips, and much more.

Happy Running!

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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:

  • This plan includes a Free Basic TrainingPeaks Account.
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  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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