runDisney Half Marathon training plan
A free 19-week run-walk-run plan for the Disney Princess Half Marathon and other runDisney half marathons, with long runs every other week building past race distance.
- Length
- 19 weeks
- Race
- Week 18
- Sessions
- 56 (57 with the 5K)
- Long runs
- 8, up to 22.5 km
- Magic Miles
- 8
- After race day
- Recovery week
Who it’s for
- You can run or run-walk for 30–40 minutes
- You have about 19 weeks before your half marathon
- You want steady weekday runs and one long run every other weekend
What the plan looks like, week by week
Weeks 1–6
Building the base
Two easy 30-minute weekday runs. Saturdays alternate between a Magic Mile and a long run of 6.4, 8.0 and then 10.5 km.
Weeks 7–12
Long runs grow
Long runs of 12.9, 15.3 and 17.7 km every other Saturday, with Magic Miles in between.
Weeks 13–16
Peak weeks
Your longest runs: 20.1 km in week 14 and 22.5 km in week 16, just past half-marathon distance.
Week 17
Easing off
Two easy weekday runs and a shorter 4.8 km Saturday.
Week 18
Race week
An easy run, then your Half Marathon, plus your 5K earlier in the weekend if you add it.
Week 19
Recovery
Three easy recovery runs to finish the programme.
Your training days start as Tuesday, Thursday and Saturday. You can change them in the app.
Race combinations that use this plan
Half Marathon
56 sessions
Half Marathon plan
19 weeks · race in week 18
5K + Half
57 sessions
Half Marathon plan, plus your 5K race day
19 weeks
| Your races | Your plan | Sessions |
|---|---|---|
| Half Marathon | Half Marathon plan19 weeks · race in week 18 | 56 |
| 5K + Half | Half Marathon plan, plus your 5K race day19 weeks | 57 |
This plan has no back-to-back training weekends. Running the 10K the day before your Half Marathon? Use the 10K + Half Marathon multi-race plan, which builds back-to-back weekends in from week 8.
More than a schedule
What Glass Slipper Run adds
A training schedule tells you what to run. Glass Slipper Run, a free runDisney training planner and tracker, helps you actually follow it.
- Your plan is built backward from your race date; start late and you begin at the right week
- Change your training days, move a run, rearrange a week with Edit week, or let the Missed Run Assistant help when a run slips
- Turn any run into a rest day, and change it back if plans change
- Log every run by hand (no GPS needed): distance, time, effort, feeling, notes, pain and drills
- Progress, Magic Mile history and race predictions based on your real results
- Achievements tailored to your plan, plus Fellow Royalty for training with friends
Questions about this plan
How long is the Half Marathon plan, and when is the race?
The plan is 19 weeks. Your Half Marathon is in week 18, followed by a recovery week. It has 56 sessions, or 57 if you add the 5K race day.
How long do the long runs get?
Long runs come every other week from week 2, building from 6.4 km to 22.5 km in week 16, slightly longer than race distance.
Does it include back-to-back weekends?
No. Back-to-back weekends are part of the 10K + Half Marathon multi-race plan, for runners racing on consecutive days.
What is a Magic Mile?
A timed one-mile effort that appears eight times in this plan. Your results show your pace improving and help estimate your race time.
What if I miss a long run?
The Missed Run Assistant helps you do it today, move it within the week, or swap in a shorter run or a walk, so one missed run doesn’t derail the plan.
Do I need a GPS watch?
No. You log each run by hand, from any watch or app, or none at all.
Ready to start?
Create a free account, pick your races and your plan is ready in about a minute.
Create your free account