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.
If you found me through the podcast: welcome back. You already know this is for you. If you're new here, here's what you need to know about how I coach:
I don't believe in running more miles to get faster
I believe in run/walk intervals done strategically, not just thrown in as an afterthought
I train runners who start in Corral G and want to stay way ahead of the balloon ladies… not chase a BQ
I build plans around your pace, your life, and the reality of what runDisney actually requires
If that resonates, keep reading. This program was built for you.
Want to go deeper before you decide? Start with the Running to the Castle podcast
Does this sound familiar?
You’re doing the work… but your pace isn’t changing
You’re running slower on your long runs
You’re strength training
You’re trying to run longer intervals and keep your walk short
You’re increasing speed on the treadmill
But…
Your paces are inconsistent
Your pace improves for a few weeks and then plummets
You’re not sure if you’re doing it right
After coaching hundreds of runners, I can tell you exactly what's going on: the problem isn't that you're not running enough. It's that your speed workouts aren't built to get you faster.
The plans you've been following got you here.
They helped you build consistency, log the miles, maybe even cross a finish line.
But they were general training plans…built to get you started, not to get you faster, get you more character stops, and get you across the finish line well ahead of the balloon ladies.
So now you’re at the point where:
You're doing the runs, but you don't actually know what pace you should be hitting
Twice a week you're running 45 minutes with zero guidance on what to actually do during that time so it's just... running
You're following the plan, but you have zero idea if your paces are fast enough to beat the balloon ladies
Because those plans tell you:
👉 Run 45 minutes on Tuesday
👉 Run 45 minutes on Thursday
…but not:
👉 What to actually do inside those 45 minutes to get faster
👉 What pace to hit and when to push vs. hold back
👉 How often to run fast to actually make a difference
Introducing…
The Back-of-the-Pack Runner’s Speed Program
That’s exactly why The Back-of-the-Pack Runner’s Speed Program™ exists.
This is a 6-week coaching program designed specifically for slow, back-of-the-pack runDisney runners who want to get fast enough to stay ahead of the balloon ladies so they have time for character stops, bathroom breaks or get a proof of time for next runDisney season.
You don't need to be looking for more miles. You need to know exactly what to do with the miles you're already running.
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"The Back of the Pack Speed program gave me many things; knowledge about running, confidence in my abilities, accountability for my training, community, and most importantly, a plan. I never had to worry if I was doing something right, it was all laid out for me day by day, and Ali was my #1 resource if I ever had questions. Finally I gained the knowledge and confidence to change my plan on race day due to heat, and I PR’d my 10K by over 8 minutes."
— Shadow
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“I am so thankful for the back of the pack speed program. It was a 6 week confidence boost I desperately needed ! It gave me the tools to push myself out of the gray zone as an average runner and I can feel a huge difference in my speed! I saw real results by the end of the program and it ignited the fire for me to keep striving to be faster!”
— Nicole Hicks
What Makes This Program Different
This isn’t just a training plan you follow blindly. It’s a system designed for how you actually run.
Inside The Back-of-the-Pack Runner’s Speed Program™ you’ll:
Find and fine-tune your pacing so you’re not guessing on every run
Dial in the run/walk intervals that work best for you
Follow 4 speed workouts designed specifically for run/walk runners
Get weekly coaching and support to keep you on track
Most runners can expect to improve their pace by about 1 minute per mile over 6 weeks.
You don’t need to run more miles to get great results.
You just need:
The right structure
The right pacing
…And a plan that actually tells you how fast to run
And that’s exactly what this gives you
So instead of wondering if you’re going to finish ahead of the balloon ladies and still have time to stop for the characters you love, you just follow the plan and know you will finish strong.
Imagine going into your runDisney race knowing:
Exactly what pace you need to run to stay ahead of the balloon ladies
Exactly how and when to fuel so you have steady energy from start to finish
How to use your run/walk intervals so you’re not falling behind or overdoing it
How to build in space during your race so you’re not rushing past all characters and everything you wanted to experience
And instead of feeling rushed the entire race… you can settle in, trust your plan, and actually enjoy it… taking in all the magic
Because you’re not standing on that start line hoping it all works out.
You know exactly what you’re going to do.
Here's how support works inside:
You don't need someone in your ear every day to get great results. You need the right plan, clear direction, and a coach to answer questions when things come up. That's exactly what this gives you.
Weekly group coaching call where you can ask questions, troubleshoot your training, and get guidance alongside other runners who get it
A smart training schedule that handles your paces for you automatically so you're never stuck wondering how fast to run
What this isn't: daily 1-on-1 attention or a plan that gets overhauled every week. Most runners don't need that. They need the right structure from the start… and that's what this gives you. This also isn’t an all-encompassing program with strength, fueling, nutrition and shoes guidance.
If you do need frequent, individualized adjustments week to week, my 1-on-1 coaching or Stronger.Faster.Finisher. might be a better fit.
Who This Is For
The Back-of-the-Pack Runner’s Speed Program™ is for you if:
You run 13-16+ min/mile paces
You use run/walk intervals
You get placed in the last corrals and think about the balloon ladies more than you’d like
You’ve finished races feeling rushed
You want to get faster for Wine & Dine, Marathon Weekend, Princess or Springtime Surprise races
You want to have more time on the course to stop for your favorite characters… or at least have time to go to the bathroom
You love runDisney races but don’t always feel like you fit in with “traditional” runners
And especially if…
You’ve thought about hiring a coach before, but:
Most coaching feels geared toward faster runners
Other coaches focus on PRs, pace goals, and Boston Qualifiers
It doesn’t account for how runDisney races actually work
Or it just doesn’t feel like they knew how to work with someone at your pace
This program is built specifically for you if you’re training for races like:
Princess
Wine & Dine
Marathon Weekend
Springtime Surprise
…and you want a plan that actually understands run/walk intervals
This is not for you if:
You're still figuring out how to fit running into your life consistently
You want someone checking in on you every day
You're looking for a plan you can negotiate with
You haven't listened to the podcast yet (start there first. It'll make everything inside this program click)
You're in the middle of an injury that needs hands-on, week-to-week medical guidance
You don’t need to do everything perfectly… but you do need a consistent rhythm for this to work.
This isn’t a “train every day” program. But it does require consistency.
What Training Inside This Program Actually Looks Like
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Most runners inside The Back-of-The-Pack Runner's Program™ are training:
1 easy long run
2 days of 45 minute speed workouts
1-2 days of cross training
(walking, spin, elliptical, etc.)
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At a minimum, you need:
2 short speed run days per week
1 long run at an easy pace
That’s the baseline that allows this program to actually work. -
The runners who get the best results usually:
Run fast and hard on their speed work days
Run slow and easy on their long run day
Stretch for ~10 minutes after workouts
Fuel with carbs
Do light recovery work after harder efforts
Why this works even if you’ve struggled before:
If you’ve followed a plan before and it didn’t quite work… you’re not alone.
You probably:
tried running faster each week
added in strength workouts
tried to run mostly in zone 2
And still ended up feeling like:
your paces are all over the place
you can never predict how a run’s going to turn out
you’re frustrated and exhausted all the time
running shouldn’t be this hard
That doesn’t mean you failed. It means the plan you were following didn’t give you what you needed.
Most plans focus on:
how many miles to run
how many days to train
But they leave out the part that really matters:
👉 how to run fast so you actually see your speed and pace improve in as little as 6 weeks.
That’s where this is different.
Inside The Back-of-the-Pack Runner’s Speed Program™, you’re not just checking off workouts.
You’re learning:
how fast you can run
how to use run/walk to get faster
how to slow down when you need to so you have energy for the fast runs
This is what your past training was missing
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.
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“Loved my experience with Dr Ali’s Back of the Pack program. I’ve used other running programs and coaches in the past, but felt that something was missing. Running is challenging, but should also be fun! My previous plans zapped my joy and kept me injured. I wanted a safe space to explore how I could find my joy again. A plan that encourages recovery, listening to your body, and openness to exploring the option to do run walk intervals. I was also looking for accountability, a detailed plan and an option to communicate with a coach and other likeminded runners. Back of the Pack provided an awesome foundation for me to understand pacing. Pacing with actual numbers and understanding how to run based on feeling. Heart rate zones are helpful, but can be overwhelming. You can’t get faster without running faster. My speed has improved significantly with Dr Ali’s plan. Back of the pack gave me the confidence I needed to push myself. I had such a great experience, I decided to continue with Dr Ali’s guidance in Stronger Faster Finisher. If you trust the process, Dr Ali’s passion and expertise will help you accomplish your goals.”
— RJ
So instead of starting over every time something doesn’t go perfectly…
You’ll know:
what pace to run for your body
How to adjust when something feels off
when to push and when to pull back
That’s why this works… even if other plans haven’t. Because you’re not just following a plan anymore. You’re following a system that was built for how you actually run.
You don’t need to try harder this time… you need to do it differently.
Investment: $197 or 2 payments of $115