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In this episode of Running to the Castle, Dr. Ali breaks down how to decide which workouts to keep and which to let go when life gets busy, you’re worn out, or an injury is creeping in.

She explains why your goal, whether it’s getting faster or just finishing a new distance, changes what a smart training week looks like.

You’ll also hear how to space your key workouts, how to use a deload week, and how to stay consistent without needing every week to look perfect.

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.
• ...

Send us Fan Mail

In this episode of Running to the Castle, Dr. Ali talks to runners who feel shaken after a rough peak long run and wonder if they’re ready for race day.

She explains why that hard run is so common and what it actually says about your fitness.

She walks through what your body is doing during each phase of the taper and why rest, recovery, and fueling make race day feel completely different.

If your confidence took a hit at the end of training, this episode will help you settle your nerves before you hit the start line.

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.
• ...

Send us Fan Mail

In this episode of Running to the Castle, Dr. Ali answers a question a lot of back-of-the-pack runDisney runners struggle with... how do you keep training when you don’t have a race on the calendar?

She explains why she doesn’t want a race to be your only reason to work out, and shares how she had to pull out of her own proof of time 10K because of sudden back pain.

She explains why five months of training still wasn’t wasted.

Then she walks through her “I want to be ___ so that ___” exercise, which turns vague goals like “faster” or “stronger” into a clear training focus.

She also shares her own off-season plan before Springtime Surprise: four strength days a week, building into plyometrics, plus walks and one easy-plus-progression run.

She gives examples for runners trying to beat the Balloon Ladies at a new distance and for runners who are burnt out.

She wraps up with how many races per year she recommends for 13 to 16+ minute per mile runners, and why a 5K every month doesn’t add up.

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.
• ...