Successfully Training Thousands of Goofy Challenge Finishers
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 Goofy Challenge Training Program below.
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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Disney Pacebook Running Club
Are you looking to stay motivated in your training for a Disney World race? Are you looking for suggestions, tips and ideas to prepare for your race? Then visit:
There's no cost to be a member and it's a wonderful chance to meet other Disney runners when you are in The House of Mouse.
DISNEY MEET-UPS SCHEDULED
And new in 2013, the Disney Pacebook Running Club will be hosting "meet-ups" among Disney runners at the 2013 Disney World Marathon Weekend.
Are you planning to be at the 2012 Disney World Marathon Weekend? If so, be sure stop by ALL STAR RESORTS MEET-UP:
DATE: Thursday, January 10, 2013
TIME: Beginning at 5 pm and continuing until everyone leaves (8:00 pm)
LOCATION: Silver Screens Spirits (Outdoor Bar at All Star Movies Resort)
PURPOSE: Chance to get together and toast the upcoming weekend celebration of races, mayhem and madness
PERKS: Outdoor bar atmosphere, food court dining (your expense) and a FREE commemorative Disney Pacebook Running Club Rally Towel (15" x 18") to the first 100 attendees - Click on the image on right to view a larger image of the rally towel
WHO CAN ATTEND: Any Disney Pacebook Running Club member and guest from any Disney or area resort - ANYONE
The following Goofy Challenge 16-Week Training Program is adapted from marathoner Hal Higdon's Intermediate II Marathon Training Schedule so as to allow your legs to prepare for the double-day racing that will occur during the annual Goofy Challenge. Below are the key elements of this adapted training schedule.
It is important to know that 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 Tuesday's training miles out of your schedule.
EXAMPLES
"___ 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. As Higdon recommends, you will want to run the long run at a pace about 90 seconds or longer than your anticipated marathon race 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.
Questions - Feel free to contact me (Lee Hoedl) atleehoedl@yahoo.com should you have questions pertaining to the training outlined below or race day conditions/expectations.
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16-Week Training Schedule for the 2013 Goofy Challenge
WEEK 4 - Week of October 14, 2012
WEEK 8 - Week of November 11, 2012
WEEK 12 - Week of December 9, 2012