18 week Disney Dopey Challenge Training Plan (w/ strength sessions & heart rate zone calculator)

Average Weekly Training Hours 05:30
Training Load By Week
Average Weekly Training Hours 05:30
Training Load By Week




You've accepted the Dopey Challenge!

Now it's time to get ready with a plan that will help build endurance and strength to get you to each of the for finish lines!


Creator: Maria Simone, No Limits Endurance Coaching

Length: 18 weeks

Weekly Duration (average): 7 hours

Ability level: Advanced beginner to intermediate


This 18-week plan is ideal for the advanced beginner or intermediate who will be racing the Disney Dopey Challenge, which is a 4-day stage running race, featuring a 5k, 10k, half-marathon, and marathon.


Before starting this plan, you should be able to run 60-75 minutes continuously.


This plan includes a session to set your heart rate zones, including the calculator to determine your specific zones. All sessions will provide zone guidance for where your intensity level should be for each workout.


You will also have 3-4x/week functional strength sessions to improve core strength, which will aid with your endurance and strength - especially in those later miles!


Athletes who purchase this plan may have access to our private Facebook Group. Email maria@nolimitsendurance.com for access. This space offers a place to ask training and racing questions, and get advice from fellow athletes as well as the No Limits Coaches.


If you purchase this plan, you should feel free to contact me with any questions: maria@nolimitsendurance.com


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For more information about No Limits Endurance Coaching, please visit our website at www.NoLimitsEndurance.com


Join us on Facebook and let us know how the training goes and how the race goes!

Sample Day 2
0:15:00
15 Minute Core Challenge #1

Do this workout as a circuit, either 1) 10-30 repetitions, or - 2) spending 50-55 seconds per exercise - With either option, take 5-10 seconds to switch exercises. - Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds. - The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity. - *The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.

Sample Day 2
0:45:00
Setting Run HR zones w/ calculator

NOTES: For safety and consistency, we recommend doing this assessment on a treadmill or on a flat, quiet stretch of road. ---- Don't eat anything heavy 2 hours prior to doing this workout. ---- If at any time you feel light headed or nauseous, do not continue the session. ---- WARM UP Light core & dynamic stretches (see paper clip icon for list of potential dynamic stretches Run 10 minutes easy ---- 3 x 30 second strides, followed by 30 seconds easy jog between. (*a stride is a quick burst of speed, where you accelerate for the first part, maintain almost max speed for the middle and gradually decelerate for the remainder. You should concentrate on good form and fast feet) ---- Run 2 minutes easy. ---- THE TIME TRIAL Immediately following the warmup, you will run for 20 minutes at the fastest pace you can sustain for this duration. Be sure to hip the lap timer when you start and end this segment. We will want the average and max pacing information for this portion. ---- COOL DOWN Walk or jog EASY for 10 minutes Stretch - see post workout stretches in the exercises and intervals tab ---- In your log, please note: - upload relevant data files - Total time - total distance - Distance for the 20 minute TT - Rate of percevied exertion for the 20 minute segment (Using the numbers from the Borg Scale we emailed to you) - Your comments and feelings about the time trial

Sample Day 3
0:30:00
Cardio Cross Train

Your choice of cardiovascular exercise - but not running.

Sample Day 4
0:19:59
Lower body stabilizers

Do this workout as a circuit, either 1) 10-30 repetitions, or - 2) spending 50-55 seconds per exercise - With either option, take 5-10 seconds to switch exercises. - Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds. - The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity. - *The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.

Sample Day 4
0:30:00
Steady base run

WARM UP Light cardio warm up, such as walk/jog or core work. Dynamic stretches. --- MAIN Run at a steady, zone 2 effort. Think about building from the bottom to the top end of this range over of the duration of the run. --- AFTER Stretch

Sample Day 5
0:45:00
Steady base run

WARM UP Light cardio warm up, such as walk/jog or core work. Dynamic stretches. --- MAIN Run at a steady, zone 2 effort. Think about building from the bottom to the top end of this range over of the duration of the run. --- AFTER Stretch

Sample Day 6
0:25:00
Mixed function 3

Do this workout as a circuit, either 1) 10-30 repetitions, or - 2) spending 50-55 seconds per exercise - With either option, take 5-10 seconds to switch exercises. - Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds. - The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity. - *The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.

Maria Simone
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No Limits Endurance Coaching

You dream big. So do we. Our mission is to empower our athletes to dream big, to push the limits of their bodies, and to experience the extraordinary.

We coach athletes of all levels for:

  • Triathlon & running (including ultra)
  • Form
  • Strength
  • Race fueling & pacing
  • Mental skills
  • Goal setting
  • Time management

Let us join you on your journey to find what lies at the edge of your limits.