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Goofy / Dopey Challenge Training

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13 Rules of Marathon Training

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CONTACT

Lee Hoedl
6155 16th St. South, Fargo, ND 58104
Cell: 701.306.1266
Email: leehoedl@yahoo.com
 

THE GOOFY RACE-AND-A-HALF / DOPEY CHALLENGE TRAINING

Successfully Training Thousands of Goofy and Dopey Challenge Finishers

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GOOFY RACE-AND-A-HALF CHALLENGE

The Goofy Race-and-a-Half Challenge is 39.3 miles of the most grueling, challenging, entertaining and rewarding miles you will ever run. Designed by Disney World, the challenge itself is comprised of racing in the Disney World Half Marathon on Saturday and then the Disney World on Sunday, of a given annual Disney World Marathon Weekend (see the sample YouTube video below for tips and advice on running the annual Goofy Challenge). As well, view and print out the 16-Week Training Program below.

THE DOPEY CHALLENGE

Take part in four days of fun for a total of 48.6 miles in the all-new Dopey Challenge! Participants will run the 5K, 10K, Half Marathon and Marathon, and if you complete all four races within the pacing requirements you will be awarded the Goofy Race and a Half Challenge medal and the brand new Dopey Challenge finisher medal for a total of six pieces of "bling."

To read more about and print out the training program for the DOPEY CHALLENGE, view the 16-Week Training Program below.

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Beginning on the outskirts of EPCOT, the 13.1-mile Disney World Half Marathon makes a leisurely run to, throughout and around Magic Kingdom and concludes with an entrance into EPCOT, around Planet Earth and out into the EPCOT parking lot.

As for the Disney World Marathon, the 26.2-mile route takes you from EPCOT and then to and through Magic Kingdom, Animal Kingdom and Disney Hollywood Studios... eventually ending back at a grand celebration at EPCOT (visit Tips and Advice for a more detailed viewing of this route and the half marathon route).

All along both routes, Disney does a wonderful job of sprinkling Disney characters for photo opportunities - don't forget to bring a camera. For more detailed advice for your upcoming experience, refer to Tips and Advice.

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Lee Hoedl's Goofy / Dopey Challenge 16-Week Training Program

The following Goofy / Dopey Challenge 16-Week Training Program was created so as to allow your legs to prepare for the double-day (or quad-day) racing that will occur during the annual Goofy Challenge or Dopey Challenge. Below are the key elements of this adapted training schedule.

IMPORTANT ITEMS TO REMEMBER

Run Your Own Pace/Expectations: Each daily run is not based on a set pace or time; it is based on your own running goals - adapt to YOUR OWN pace and expectations. If you find that the overall weekly mileage is too great, remove Day One's training miles out of your schedule.

Alter The Training Schedule To Fit Your Schedule: You are welcomed to alter the training schedule as needed to meet your personal needs, as there is no one training program that suitable for each runner. If you need to adjust the overall calendar of training so your long run occurs on a Day Seven (Saturday) or Day One (Sunday), just shift the days of the week forward to accommodate that training schedule. The training schedule below is set so that Day One corresponds to Sunday and Day Seven corresponds to Saturday.

TRAINING SCHEDULE EXPLANATIONS

"___ m run" Training - When it states "__ m run" that simply means you run the prescribed distance at your comfortable pace. Undertraining is better than overtraining, so don't try to push these trainings too hard.

REST - I have arranged the prescribed "rest" day for the day prior to your intermediate and long runs. It is important that you use this day as a day of rest and not a day to "get caught up" on your training or for cross-training (i.e. swimming, cycling, etc.). Take advantage of this day and let your body rejuvenate itself.

Intermediate Long Run - It is the weekly item that is highlighted in pale yellow and is run the day before your weekly long run. Some of these runs will be marked as "___ m run" and others as "___ m pace." For those that have the suffix "run," then it should be a comfortable pace. If the suffix is "pace," then you will want to run this training portion at your marathon race pace.

Weekly Long Run - It is the weekly item that is highlighted in bright yellow. You will want to run the long run at a pace about 90 seconds or longer than your anticipated marathon race pace. For example, if you are planning to run the Disney World Marathon at a 10:00 per mile pace, then you will want to run your weekly long run at an 11:30 or 12:00 per mile pace.

Cross Train - Those days designated as "Cross Train," it simply means to find some other cardiovascular exercise to participate in - other than running or jogging - for at least one hour (i.e. swimming, cycling, aerobics. etc.). This will allow your body a "day of rest" from your primary running muscles without compromising your cardiovascular development. If you choose not to cross train, then jog the designated mileage prescribed for that training day.

Questions - Feel free to contact me (Lee Hoedl) at leehoedl@yahoo.com should you have questions pertaining to the training outlined below or race day conditions/expectations.

Thoughts to Reflect Upon - Below each week's title are links to helpful tips or reflective thoughts to help focus you in your training toward the finish line at Disney World. Feel free to share these tips / thoughts with others.

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16-Week Training Schedule for the 2014 Goofy / Dopey Challenge

PLEASE NOTE

DOPEY CHALLENGERS: If you are planning to attempt to complete the Dopey Challenge (5K, 10K, Half and Full Marathon), the training schedule below takes in account the training mileage AND the order of days on which to run. Notice that there is a run on Days Four, Five and Six to closely replicate what you will experience during your Dopey Challenge.

GOOFY CHALLENGERS: You are more than welcomed to utilize the entire training schedule below. However, if you feel the mileage is a little too much, than feel free to either remove the Day One mileage (so you have two days to recuperate after your weekly long run) or remove the Day Four mileage (so you have two days to recuperate before your intermediate and long run). I would recommend leaving the mileage levels and order of Days Five and Six so that you get a feel for back-to-back runs; it is what you will experience during your Goofy Challenge.

MILES AND KILOMETERS: In the training model below, kilometers are rounded up for convenience.

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** Printer-Friendly 2015 Goofy/Dopey Challenge Training Program **

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WEEK 1: Week of September 21, 2014

It's Time to Give Up: 15 Things To Give Up to Be Happy

Head, Shoulders, Knees and Toes... and Breathing!

TOTAL WEEKLY MILES: 26
Day One - 3 m run / Cross Train (5 km)
Day Two - 6 m run (10 km)
Day Three - REST
Day Four - 3 m run (5 km)
Day Five - 6 m pace (10 km)
Day Six - 8 m (13 km)
Day Seven - REST

WEEK 2: Week of September 28, 2014

Top 10 Tips to Relieve Stress

TOTAL WEEKLY MILES: 31
Day One - 3 m run / Cross Train (5 km)
Day Two - 6 m run (10 km)
Day Three - REST
Day Four - 3 m run (5 km)
Day Five - 6 m pace (10 km)
Day Six - 13 m (21 km)
Day Seven - REST

WEEK 3: Week of October 5, 2014

Focus on - and From - the Start, Not the Finish

TOTAL WEEKLY MILES: 30
Day One - 3 m run / Cross Train (5 km)
Day Two - 7 m run (11 km)
Day Three - REST
Day Four - 3 m run (5 km)
Day Five - 7 m run (11 km)
Day Six - 10 m (16 km)
Day Seven - REST

WEEK 4: Week of October 12, 2014

There Is No Room For Fear

TOTAL WEEKLY MILES: 30
Day One - 3 m run / Cross Train (5 km)
Day Two - 7 m run (11 km)
Day Three - REST
Day Four - 3 m run (5 km)
Day Five - 7 m pace (11 km)
Day Six - 10 m (16 km)
Day Seven - REST

WEEK 5: Week of October 19, 2014

Run For Another Day, Patience Through The Pain

TOTAL WEEKLY MILES: 40
Day One - 4 m run / Cross Train (6 km)
Day Two - 8 m run (13 km)
Day Three -REST
Day Four - 4 m run (6 km)
Day Five - 8 m pace (13 km)
Day Six - 16 m (26 km)
Day Seven - REST

WEEK 6: Week of October 26, 2014

Is It Above or Below the Neck?

TOTAL WEEKLY MILES: 41
Day One - 4 m run / Cross Train (6 km)
Day Two - 8 m run (13 km)
Day Three - REST
Day Four - 4 m run (6 km)
Day Five - 8 m run (13 km)
Day Six - 17 m (27 km)
Day Seven - REST

WEEK 7: Week of November 2, 2014

Focus on - and From - the Start, Not the Finish

TOTAL WEEKLY MILES: 38
Day One - 4 m run / Cross Train (6 km)
Day Two - 9 m run (14 km)
Day Three - REST
Day Four - 4 m run (6 km)
Day Five - 9 m pace (14 km)
Day Six - 12 m (19 km)
Day Seven - REST

WEEK 8: Week of November 9, 2014

November Racing Tips

TOTAL WEEKLY MILES: 45
Day One - 4 m run / Cross Train (6 km)
Day Two - 9 m run (14 km)
Day Three - REST
Day Four - 4 m run (6 km)
Day Five - 9 m pace (14 km)
Day Six - 19 m (31 km)
Day Seven - REST

WEEK 9: Week of November 16, 2014

Remember Why You Are Doing It

TOTAL WEEKLY MILES: 50
Day One - 5 m run / Cross Train (8 km)
Day Two - 10 m run (16 km)
Day Three - REST
Day Four - 5 m run (8 km)
Day Five - 10 m run (16 km)
Day Six - 20 m (32 km)
Day Seven - REST

WEEK 10: Week of November 23, 2014

Water? Please!

TOTAL WEEKLY MILES: 34
Day One - 5 m run / Cross Train (8 km)
Day Two - 6 m run (10 km)
Day Three -REST
Day Four - 5 m run (8 km)
Day Five - 6 m pace (10 km)
Day Six - 12 m (19 km)
Day Seven - REST

WEEK 11: Week of November 30, 2014

Your Recovery Window

TOTAL WEEKLY MILES: 50
Day One - 5 m run / Cross Train (8 km)
Day Two - 10 m run (16 km)
Day Three -REST
Day Four - 5 m run (8 km)
Day Five - 10 m pace (16 km)
Day Six - 20 m (32 km)
Day Seven - REST

WEEK 12: Week of December 7, 2014

Too Much Too Soon... It's Time to Relax

TOTAL WEEKLY MILES: 34
Day One - 5 m run / Cross Train (8 km)
Day Two - 6 m run (10 km)
Day Three - REST
Day Four - 5 m run (8 km)
Day Five - 6 m run (10 km)
Day Six - 12 m (19 km)
Day Seven - REST

WEEK 13: Week of December 14, 2014

Packing and Patience Go Hand In Hand

TOTAL WEEKLY MILES: 48
Day One - 5 m run / Cross Train (8 km)
Day Two - 8 m run (13 km)
Day Three - REST
Day Four - 5 m run (8 km)
Day Five - 10 m pace (16 km)
Day Six - 20 m (32 km)
Day Seven - REST

WEEK 14: Week of December 21, 2014

Got Nalgene?

TOTAL WEEKLY MILES: 31
Day One - 5 m run / Cross Train (8 km)
Day Two - 5 m run (8 km)
Day Three - REST
Day Four - 5 m run (8 km)
Day Five - 4 m pace (6 km)
Day Six - 12 m (19 km)
Day Seven - REST

WEEK 15: Week of December 28, 2013

Just Breathe

TOTAL WEEKLY MILES: 26
Day One - 4 m run / Cross Train (6 km)
Day Two - 6 m run (10 km)
Day Three - REST
Day Four - 4 m run (6 km)
Day Five - 4 m run (6 km)
Day Six - 8 m (13 km)
Day Seven - REST

WEEK 16: Week of January 4, 2015

TOTAL WEEKLY MILES: 7 (not including your race totals)
Sunday - 3 m run (5 km)
Monday - 4 m run (6 km)
Tuesday - REST
Wednesday - REST
Thursday - DISNEY WORLD 5K
Friday - DISNEY WORLD 10K
Saturday - DISNEY WORLD HALF MARATHON
Sunday - DISNEY WORLD MARATHON