The Back-of-the-Pack Runner’s Speed Program

Speed training for slow runners who want to finish strong, enjoy the parks and have time for character stops.

Get faster before race training so you can finish strong and actually enjoy race weekend

Training starts April 27, 2026.

Pay in Full $197, or 2 payments of $98.50

Real Runners. Real Results.

What clients are saying about working with dr. ali…

  • “I got to the halfway mark in which there is a pace clock that I could see. And I looked at it and I went, OH my. I just did a half marathon in the middle of a marathon faster than I did the day before.” – Amanda

  • “I did just make it through that speed workout going at 5.7. Four weeks ago, 5.3, I felt like I was, you know, running out of air and couldn't get enough oxygen in my lungs. And now I'm doing it faster.

    Like the proof is right there. It works.” – Christina W.

  • “we were doing our intervals run walking, but it was significantly faster than I had done in any race prior to that. And it felt really good. Like it felt, it felt as easy as our easy pace.” - Page

You’re doing the work… but your pace isn’t changing

You’re running.

You’re following a plan.

You’ve even started adding speed workouts.

But…

  • Some runs feel good… some feel terrible

  • Your pace improves for a few weeks… then drops off

  • You’re not sure if you’re doing it right or just hoping it works

  • And every long run feels like a gamble

You’re not doing anything wrong.

You’re just missing the part that makes speed training actually work.

Enter The Back-of-the-Pack Runner’s Speed Program.

This is for you if…

  • You consider yourself a slow, back-of-the-pack runner

  • You use a run/walk approach (or want to)

  • You want to get faster for Wine & Dine, Marathon Weekend, Goofy, or Dopey

  • You’ve tried getting faster before… and it didn’t stick

  • You want more buffer from the balloon ladies

  • You want to finish strong and still enjoy the parks after

And especially if…

You’ve considered hiring a coach before, but:

  • Most coaches seem focused on Boston qualifiers

  • They talk about sub-3 hour marathons and negative splits

  • Or they’ve never coached runners whose main goal is to

This program is built specifically for runners who run 13-16+ minute/mile paces and want to get at least 1 minute/mile faster before training for the next runDisney race season starts.

Why most speed training doesn’t work for you

Most speed programs are written for runners who are already fast.

So what happens when a slow runner does it?

  • The workouts are too intense

  • The pacing doesn’t match your reality

  • The recovery isn’t enough

  • And everything starts to feel harder instead of better

Or…

You’re given a plan (even a good one)… but you’re left figuring out:

  • “Am I doing this pace right?”

  • “Should this feel this hard?”

  • “Do I push through this… or back off?”

And that’s where things fall apart.

What makes this different

You already have structure.

You’ve got workouts. You’ve got a plan.

This program is about making that plan actually work for you.

Because speed training isn’t just about doing workouts.

It’s about:

  • Running the right pace for your body

  • Adjusting when something feels off

  • Knowing when to push… and when to pull back

  • And stacking your workouts in a way that actually leads to progress

What you’ll get

✔ A 6-week speed training progression

Built around the exact workouts you learned:

  • 30-20-10

  • Progression runs

  • Tempo runs

  • Hills

So you’re not guessing what to do each week.

✔ Coaching and guidance from me

This is the part that most plans are missing.

You’ll get help with:

  • Adjusting your paces

  • Troubleshooting bad runs

  • Modifying for pain, fatigue, or life

  • Making sure you’re actually progressing

✔ A system you can reuse all season

This isn’t just 6 weeks of workouts.

You’ll learn how to:

  • Rotate speed workouts correctly

  • Retest and adjust your pacing

  • Carry this into your race training

✔ Training that works with run/walk

Everything is built for how you actually run.

Not against it.

What happens if you don’t fix this now

You go into race training the same way you always have:

  • Hoping your pace improves

  • Hoping your long runs feel better

  • Hoping you don’t end up sore or falling behind

And then race day feels like something you just have to get through…

Instead of something you actually get to enjoy.

What happens when this clicks

You start race training already faster.

You have more time.

More buffer.

More confidence.

And instead of worrying about pace or the balloon ladies…

You can:

  • Stop for character photos

  • Take a breath and enjoy the course

  • Finish strong—and actually feel good after

THE PROOF

Listen to client testimonials on the Podcast: Running to the Castle

What clients are saying working with Dr. Ali

Program Details

  • Start Date: April 27, 2026

  • Length: 6 weeks

  • Price: $197

👉 If you joined the How to Get Out of Corral G workshop, your payment for that workshop will be applied toward this program.

  • Spots: Limited to 20–25 runners

This is a good fit if…

  • You’re ready to stop guessing.

  • You want to actually understand your pacing.

  • And you want this training cycle to feel different from the last one.

This is NOT for you if…

  • You’re looking for a generic plan to follow on your own

  • You don’t want to adjust or think about your pacing

  • You’re not willing to slow down on easy days and push on speed days

Join the program
Join the program

Hey, how’s it goin?

I’m Dr. Ali.

I’m a Doctor of Physical Therapy, run coach, and personal trainer who works with runners training for runDisney races… especially the ones who don’t always feel like “real runners.”

The runners I work with often:

  • start in the later corrals

  • plan to use run/walk

  • finish toward the back of the pack

  • love Disney more than speed work

And yet, they still want to cross the finish line feeling proud, confident, and excited to celebrate… not wiped out and questioning everything.

As a Doctor of Physical Therapy and coach with 14+ years in rehab, I design training plans that help slower-paced runners train in a way that actually feels doable and sustainable… so race weekend doesn’t feel overwhelming or out of reach.

When I’m not reading Harry Potter, wishing I was at Disney, hanging out with my dog and husband, or crocheting amigurumi, I’m helping runners stop overthinking their training and start trusting that they can do hard things… even at their own pace.

You don’t need to be fast.
You don’t need to love running.
You just need a plan that meets you where you are.

You deserve to cross the finish line at Disney feeling confident… not broken.

in case you’re new, let me introduce myself