Training for a Half Marathon in Disney World: The Ultimate Guide
- Jennifer Rannazzisi
- Apr 14
- 6 min read
By Jennifer Rannazzisi with If You Can Dream It Travel
Running a half marathon is a major accomplishment for any runner, but training for one at the happiest place on Earth? That's a whole different kind of magic. Whether you’re lacing up your sneakers for a runDisney event or just want to take your running journey to the next level, training for a half marathon at Disney World requires a balance of endurance, consistency, excitement, and a bit of pixie dust.
Here’s your guide to training for the most fun and memorable half marathon experience of your life!
1. Know Your Disney Half Marathon Event
runDisney events at Disney World are legendary, offering a unique blend of athleticism, excitement, and Disney magic. The Walt Disney World Half Marathon, typically held during Disney’s Marathon Weekend in January, is one of the most popular events. However, there are other race weekends throughout the year like the Disney Princess Half Marathon, the SpringTime Surprise, and the Wine & Dine Half Marathon.
Each event has its own charm, but they all share some key elements:
Running through Disney parks (Magic Kingdom, EPCOT, etc.)
Disney-themed entertainment along the course (think characters, music, and a lot of magic)
A celebratory post-race atmosphere with medals and food
Understanding the course, race day schedule, and logistics is crucial when planning your training. Make sure you know which parks you'll be running through and the terrain (it’s mostly flat with a few overpasses).
2. Build Your Base Mileage
If you're new to running or coming back after a break, start with building a solid foundation. You don’t need to jump into long runs immediately. Start with shorter distances and gradually increase your weekly mileage.
Recommended Weekly Schedule:
Monday: Rest or cross-training (yoga, cycling, swimming)
Tuesday: Short run (3-4 miles)
Wednesday: Cross-training (low-impact)
Thursday: Medium run (4-6 miles)
Friday: Rest
Saturday: Long run (increase distance by 1-2 miles each week)
Sunday: Recovery (easy jog or walk)
Aim to build up to running 10-12 miles in your long run a few weeks before the race. Please see below for my exact 20 week training plan. Stay consistent!
WEEK | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
1 | 30 min run | Strength | 4 miles | Strength/Stretch | Spin | 30 minutes | Rest |
2 | 30 min run | Strength | 4.5 miles | Strength/Stretch | Spin | 30 minutes | Rest |
3 | 30 min run | Strength | 5 miles | Strength/Stretch | Spin | 30 minutes | Rest |
4 | 2.5 miles | Strength | 5.5 miles | Strength/Stretch | Spin | 30 minutes | Rest |
5 | 2.5 miles | Strength | 6 miles | Strength/Stretch | Spin | 30 minutes | Rest |
6 | 3 miles | Strength | 6.5 miles | Strength/Stretch | Spin | 30 minutes | Rest |
7 | 3 miles | Strength | 7 miles | Strength/Stretch | Spin | 3 miles | Rest |
8 | 3.5 miles | Strength | 7.5 miles | Strength/Stretch | Spin | 3 miles | Rest |
9 | 3.5 miles | Strength | 8 miles | Strength/Stretch | Spin | 3 miles | Rest |
10 | 4 miles | Strength | 8.5 miles | Strength/Stretch | Spin | 3 miles | Rest |
11 | 4 miles | Strength | 9 miles | Strength/Stretch | Spin | 3 miles | Rest |
12 | 2 miles | Strength | 9.5 miles | Strength/Stretch | Spin | 4 miles | Rest |
13 | 3 miles | Strength | 10 miles | Strength/Stretch | Spin | 5 miles | Rest |
14 | 5 miles | Strength | 11 miles | Strength/Stretch | Spin | 3 miles | Rest |
15 | 6 miles | Strength | 12 miles | Strength/Stretch | Spin | 3 miles | Rest |
16 | 4 miles | Strength | 12.5 miles | Strength/Stretch | Spin | 4 miles | Rest |
17 | 4 miles | Strength | 13 miles | Strength/Stretch | Spin | 4 miles | Rest |
18 | 3 miles | Strength | 13.5 miles | Strength/Stretch | Spin | 5 miles | Rest |
19 | 30 minutes | Strength | 10 miles | Strength/Stretch | Spin | 30 minutes | Rest |
20 | 30 minutes | Strength | 4 easy | Rest | Spin | REST | RACE DAY! |
3. Incorporate Cross-Training
Cross-training is crucial when training for a half marathon, especially in a place like Disney World, where the terrain is mostly flat. Cross-training helps prevent injury, improve overall fitness, and boost endurance. Here are some great cross-training activities:
Cycling: Builds leg strength and cardiovascular fitness without the impact of running.
Swimming: Excellent for improving lung capacity and full-body endurance.
Strength training: Focus on lower body and core muscles. Squats, lunges, and planks will help with your running form and stamina.
Remember, you’ll be running for about 13.1 miles, and strong legs and a solid core will keep you going without hitting the dreaded “wall.”
4. Fuel for the Magic
Proper nutrition and hydration are critical during training. When training for a half marathon at Disney, you'll need to make sure your body has the energy to keep going, especially for long runs.
Hydration: Drink plenty of water before, during, and after your runs. Dehydration can sneak up on you, especially in Florida’s warm and humid climate.
Carbs and Protein: Carbohydrates are your fuel, and protein helps with recovery. Incorporate whole grains, fruits, vegetables, lean meats, and legumes into your diet.
On-the-Go Fuel: For long runs, test out gels, chews, or snacks that you'll be comfortable with during the race. You don’t want your stomach to be a distraction while running through Magic Kingdom!
Pro-Tip: Don’t forget to indulge in the occasional mickey shaped snack during your training as motivation!
5. Practice Run-Walk Strategy
If you’re worried about finishing the race in a certain time, consider using the run-walk method that many Disney runners swear by. This strategy can help you conserve energy and avoid burnout, especially if you're not used to long distances.
The popular intervals like “run 3 minutes, walk 1 minute” (or any other combination that works for you) will allow you to rest while keeping a solid pace. Remember, the Disney race is meant to be fun! Take your time and enjoy the magic of the event.
6. Get Ready for the Disney Experience
Training for a half marathon in Disney World isn’t just about physical preparation. It’s about getting mentally prepared to take on the excitement and unique challenges the course presents.
Enjoy the scenery: Disney’s race courses are unique in that they take you through the iconic parks, so take a moment to soak it all in. Running through Magic Kingdom and EPCOT with cheering crowds and Disney characters lining the way is an unforgettable experience!
Train in the heat: Florida is hot, humid, and sunny. Train in warmer weather if you can, so your body gets used to running in those conditions. Don’t forget your sunscreen and a hat or sunglasses!
Get your costume ready: Disney races are famous for their creative costumes. If you plan to run dressed as your favorite Disney character, start planning ahead and test out your outfit during training runs to make sure it’s comfortable.
7. Taper Before the Big Day
In the last few weeks before race day, it's important to taper your mileage, meaning you’ll gradually decrease the distance you’re running to allow your body to recover and rest before the big day. Trust your training and avoid the temptation to overdo it during this phase.
Rest is just as important as training. Let your body recharge, so you can show up feeling strong and ready to take on the Disney World half marathon!
8. Race Day Tips
Race day will be full of excitement, but here are a few tips to help you manage the day:
Arrive early: Disney races are early morning affairs, so plan on arriving at least an hour before the race starts.
Dress appropriately: Check the weather forecast and dress in layers if needed. But don’t forget your running shoes—comfort is key!
Bring a disposable poncho or jacket: If it’s raining (it’s Florida after all), a lightweight poncho will help keep you dry.
Make sure to hydrate: There are water stations along the course, so take advantage of them.
Don't forget to practice running with your gear and your costume on before race day!
Finally, don't forget to enjoy the magic around you! You'll see characters, enjoy themed music, and take in the iconic Disney atmosphere. This race is meant to be fun, so let the energy of the Disney World course carry you to the finish line.
9. Celebrate Your Victory!
After crossing the finish line, take time to enjoy your accomplishment. The Disney World half marathon medals are some of the most coveted in the running community, and you’ve earned it! Grab your medal, take a picture in front of Cinderella Castle, and indulge in a post-race snack. And if you have the energy, head to the parks to celebrate your victory and soak up more of that Disney magic!
Training for a half marathon at Disney World is about more than just running—it’s about enjoying the journey, experiencing the magic, and achieving something amazing. Whether you’re running for fun or setting a personal record, this experience is one you’ll never forget. So, lace up your running shoes, embrace the challenge, and get ready for a race that’s filled with magic, excitement, and plenty of Disney surprises!
If you found this article helpful and would like more tips, please email me at Jenniferwanders18@gmail.com.
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