runDisney training plans
Free run-walk-run plans for the 5K, 10K, Half Marathon and multi-race weekends. Each one is built backward from your race date, and Glass Slipper Run helps you follow it, adjust it and track it.
The plans
Perfect for beginners
runDisney 5K training plan
13 weeks · 39 sessions
Starts from scratch with short run-walk sessions and builds to race day in week 11, with two easy weeks afterwards. No running background needed.
See the 5K plan week by week →- Run-walk intervals from the very first session
- Three long runs, building to about 5.6 km
- 4 Magic Miles to see your progress
- Easy running after race day so you keep the habit
Build your base
runDisney 10K training plan
18 weeks · 54 sessions (55 with the 5K)
For runners who can manage a 5K and want to double it. Long runs every other week from week 9 take you past the 10K mark before race week.
See the 10K plan week by week →- Long runs building to about 10.5 km
- 6 Magic Miles across the programme
- Optional drills and hills on training days
- A recovery week after race weekend
The fairytale distance
runDisney Half Marathon training plan
19 weeks · 56 sessions (57 with the 5K)
Nineteen weeks of steady run-walk-run training. Long runs every other week grow from about 6.5 km to 22.5 km, so race distance holds no surprises.
See the Half Marathon plan week by week →- Long runs every other week from week 2
- 8 Magic Miles to track your pace
- Run-walk-run pacing that keeps effort sustainable
- A recovery week after race weekend
Multi-race weekend
runDisney 10K + Half Marathon training plan
19 weeks · 63 sessions (64 with the 5K)
For running the 10K and the Half Marathon on consecutive days, as in the Glass Slipper Challenge weekend. Back-to-back weekends prepare your legs to go again.
See the 10K + Half Marathon plan week by week →- Back-to-back weekends every other week from week 8
- Long runs building to 22.5 km
- 5 Magic Miles across the programme
- Run-walk-run pacing for the second race
One race or the whole weekend
Pick any combination of the 5K, 10K and Half Marathon. Your plan is matched to the races you choose.
5K
39 sessions
5K plan
13 weeks · race in week 11
10K
54 sessions
10K plan
18 weeks · race in week 17
Half Marathon
56 sessions
Half Marathon plan
19 weeks · race in week 18
5K + 10K
55 sessions
10K plan, plus your 5K race day
18 weeks
5K + Half
57 sessions
Half Marathon plan, plus your 5K race day
19 weeks
10K + Half
63 sessions
10K + Half Marathon multi-race plan
19 weeks · races on consecutive days
All three
64 sessions
Multi-race plan, plus your 5K race day
19 weeks
| Your races | Your plan | Sessions |
|---|---|---|
| 5K | 5K plan13 weeks · race in week 11 | 39 |
| 10K | 10K plan18 weeks · race in week 17 | 54 |
| Half Marathon | Half Marathon plan19 weeks · race in week 18 | 56 |
| 5K + 10K | 10K plan, plus your 5K race day18 weeks | 55 |
| 5K + Half | Half Marathon plan, plus your 5K race day19 weeks | 57 |
| 10K + Half | 10K + Half Marathon multi-race plan19 weeks · races on consecutive days | 63 |
| All three | Multi-race plan, plus your 5K race day19 weeks | 64 |
How every plan works
- Run-walk-run training: planned running and walking intervals that keep effort sustainable
- Built backward from your race date, with race week and a recovery week included
- Three runs a week to start (Tuesday, Thursday, Saturday), and you can change the days
- Long runs that build gradually, and Magic Miles every few weeks to see your pace improve
- Back-to-back weekends only in the 10K + Half Marathon multi-race plan, from week 8
More than a schedule
A runDisney training planner and tracker
A plan on paper can’t move when life does. In Glass Slipper Run your plan lives in a calendar you can adjust, and every run you log builds your progress.
- Move a run, rearrange a week, or use the Missed Run Assistant when a run slips
- Log every run by hand (no GPS needed)
- Magic Mile history and race predictions based on your real results
- Achievements tailored to your plan, and Fellow Royalty for training with friends
- Free, in your browser, and you can add it to your phone’s Home Screen
Questions about the plans
Which plan will I get?
Choose your races when you set up. The 5K on its own uses the 5K plan; the 10K uses the 10K plan; the Half Marathon uses the Half Marathon plan; the 10K and Half together use the multi-race plan. Adding the 5K to a longer plan adds its race day.
How is each plan timed?
Each plan is built backward from your race date. If race weekend is sooner than the full plan, you start at the right week and earlier weeks aren’t counted against your progress.
Which days will I run?
Training days start as Tuesday, Thursday and Saturday (plus Sunday on back-to-back weekends in the multi-race plan). You can change your training days and long-run day in the app at any time.
Are these official runDisney plans?
No. Glass Slipper Run is an independent project and isn’t affiliated with Disney, runDisney or Jeff Galloway. The plans use run-walk-run training, alternating running and walking intervals.
New to run-walk-run? Start with what is run-walk-run training, or browse all training guides.
Ready to start?
Create a free account, pick your races and your plan is ready in about a minute.
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