runDisney Training Plans
Structured run-walk-run training plans for every Princess Weekend distance — from a first-ever 5K to the Glass Slipper Challenge. Pick your race, enter your date, and your plan is built backward from race day automatically.
4
training plans
13–19
weeks
39–64
sessions per plan
Free
no paywall
Choose your distance
Every plan uses run-walk-run training and is designed for the runDisney Princess Weekend time limit of 16 minutes per mile.
Princess 5K
5K
Perfect for beginners
13
weeks
39
sessions
Never run before? This plan starts from scratch and builds you up over 13 weeks — one run-walk session at a time. By race day you'll have the fitness and the confidence to cross that finish line.
Who is this for? New runners, returning runners, or anyone who has never completed a 5K race before.- ✓Starts with run-walk intervals — no base fitness needed
- ✓Cadence drills to build good form from week one
- ✓Magic Mile time trial to track your pace progress
- ✓Includes race week taper and recovery
Princess 10K
10K
Build your base
18
weeks
55
sessions
Eighteen weeks to build a solid running base. Whether you're stepping up from a 5K or starting at 10K, the plan adds distance progressively — so each week feels achievable, not overwhelming.
Who is this for? Runners who can complete a 5K and are ready to double the distance.- ✓Progressively longer long runs each week
- ✓Dedicated hill and drill sessions mid-week
- ✓Back-to-back weekend runs to build endurance
- ✓Magic Mile pace tests throughout the programme
Princess Half Marathon
Half Marathon
The fairytale distance
19
weeks
57
sessions
The full 19-week plan for the Princess Half Marathon. Long runs get progressively longer, back-to-back weekends build endurance, and every session is designed to bring you to race day feeling prepared — not broken.
Who is this for? Runners targeting the Princess Half Marathon who want a structured plan to follow from start to finish.- ✓Progressive long runs up to race distance
- ✓Back-to-back weekend sessions mirror race weekend
- ✓Run-walk-run pacing to keep effort sustainable
- ✓Full race-week taper built into the plan
Glass Slipper Challenge
Challenge
10K + Half Marathon
19
weeks
64
sessions
Train to complete both the Saturday 10K and Sunday Half Marathon across the same race weekend. More sessions, more miles — and the most satisfying finisher medal in runDisney.
Who is this for? Runners who want to complete the Glass Slipper Challenge (10K on Saturday + Half Marathon on Sunday).- ✓Extra mid-week sessions to handle double-race volume
- ✓Back-to-back long runs to simulate the race weekend
- ✓Run-walk-run pacing essential for the second race
- ✓64 sessions — the most comprehensive plan in the app
How the plans work
All four plans follow the same approach — structured run-walk-run training, built around your specific race date, with three sessions per week.
Built around your date
Enter your race weekend and the plan is automatically built backward from that date. Every session lands on the right week, every time.
Run-walk-run method
All plans use run-walk-run intervals — alternating running and walking to build endurance while keeping injury risk low. Suited to all pace groups.
Log and track as you go
After each session, log your run in the app — time, distance, how you felt. Watch your progress accumulate over the weeks.
Ready to pick your plan?
Create your free account, enter your race date, and your plan is ready immediately. No download, no credit card.
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