How to Master the Progression Run to Build Your runDisney Pacing Buffer
Season 3 of Running to the Castle Podcast w/ Dr. Ali Marty
Episode 248 How Can Slow Runners Build a Pacing Buffer for runDisney Races?
In this episode of Running to the Castle, Dr. Ali breaks down the progression run... one of her four go-to speed workouts for runDisney runners using run/walk intervals.
She explains why this pyramid-style workout (starting steady, building to a peak pace, then coming back down) trains your body to hold faster paces for longer, no track distances required.
Dr. Ali also shows how the same pacing pattern maps onto race day itself... starting easy, building speed, and giving yourself a buffer to make up time after a character line wait.
She closes with the mantra that makes the whole thing doable: focus on the 30 seconds in front of you, not the whole 13.1 miles.
