How Should You Train When You Aren't Signed Up For A Race?

Season 3 of Running to the Castle Podcast w/ Dr. Ali Marty

Episode 258 What Should Slow Runners Do Between Races to Stay Ahead of the Balloon Ladies? Runner runDisney Race

In this episode of Running to the Castle, Dr. Ali answers a question a lot of back-of-the-pack runDisney runners struggle with... how do you keep training when you don’t have a race on the calendar? 

She explains why she doesn’t want a race to be your only reason to work out, and shares how she had to pull out of her own proof of time 10K because of sudden back pain. 

She explains why five months of training still wasn’t wasted. 

Then she walks through her “I want to be ___ so that ___” exercise, which turns vague goals like “faster” or “stronger” into a clear training focus. 

She also shares her own off-season plan before Springtime Surprise: four strength days a week, building into plyometrics, plus walks and one easy-plus-progression run. 

She gives examples for runners trying to beat the Balloon Ladies at a new distance and for runners who are burnt out. 

She wraps up with how many races per year she recommends for 13 to 16+ minute per mile runners, and why a 5K every month doesn’t add up.