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In this episode of Running to the Castle, Dr. Ali catches up on three weeks of Proof of Time half marathon training that didn't go according to plan: a low blood pressure week that forced a full stop, a "just get movement in" recovery week complete with Garmin mishaps and a very unimpressed Levi, and a comeback week featuring a whimsical treadmill run and a tempo run along Boston's Charles River.

She talks through how she made real-time decisions about safety, rest, and recovery without trying to cram in makeup workouts, and shares where her pacing and Garmin's race predictions have her landing with just over a month to go before race day.

6 week Speed Program

Ready 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. Program

Ready 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 Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• ...

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In this episode of Running to the Castle, Dr. Ali digs into why hill training is one of the most underrated ways to get faster for runDisney races...and how to actually "overcome the dragon," the nickname one of her Stronger Faster Finisher runners gave to the toughest incline on course.

She breaks down the exact 45-minute hill workout she prescribes, including incline targets, sprint pacing, and why two minutes of recovery matters more than runners think.

Dr. Ali also shares her own race-day strategy for handling on-ramps and inclines, and makes the case that training hills isn't about forcing yourself to sprint them...it's about earning the freedom to choose.

Join the Workshop: How runDisney Runners Get Out of Corral G

For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.

Learn more about Stronger. Faster. Finisher. !

Ready 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 Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if ...

Send us Fan Mail

In 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.

Join the Workshop: How runDisney Runners Get Out of Corral G

For runners going 13–16+ minutes per mile who want to start in earlier corrals, stop worrying about the Balloon Ladies, and finally have time for character stops.

Learn more about Stronger. Faster. Finisher. !

Ready 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 Resources

• Follow me on Instagram @rundisneydpt
• Join the Facebook Community to get training support
• Check out FREE training plans for injury-prone runDisney runners on my website.
• Book a Free 30 minute Call with me if you're wondering how you should train and if ...