Speed Workouts That Actually Work for 13+ Min per Mile runDisney Runners

PodcastSpeed and PaceFaster
Written By Ali Marty

Season 2 of Running to the Castle Podcast w/ Dr. Ali Marty

Episode 175 How Slow runDisney Runners Can Get Faster Without Overtraining runDisney Races

In this episode of Running to the Castle, Dr. Ali breaks down 4 speed workouts that actually work for slow, back-of-the-pack, or injury-prone runDisney runners who pace 13 minutes per mile or slower. 

She explains how 30-20-10s, Progression runs, Tempos, and Hills help you build speed without burning out... especially if you use run/walk intervals. 

Dr. Ali walks through how often to do these workouts, how long you should be hitting Zones 4 and 5, why each workout has a different goal, and why knowing your exact pace matters more than anything else. 

She also shares the pace-testing method she uses inside her coaching to help runners avoid wasting 8 weeks guessing and instead start training strategically from day one... plus what kind of gains her runners typically see after six to eight weeks of real speed work.

Ali Marty

Hi! I’m Ali. I’ve been in the health and wellness space since graduating with a Doctor of Physical Therapy degree in 2012. I worked in the typical outpatient clinic with active men and women with orthopedic injuries (shin splints, Achilles tendonitis, muscle and ligament tears, knee pain, IT Band pain, plantar fasciitis, and hip and knee arthritis until 2018 at which point I started Mobile Physical Therapy in Las Vegas, Nevada. Over the past few years I’ve transitioned to helping women running runDisney races after they’ve had an injury and they want to finish strong and enjoy the rest of their runcation.

https://dralipt.com
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Getting Faster When You’re Slow The runDisney Runner’s Guide