Free Training Plan
Disney Wine and Dine
10k 2026
Cross the Wine & Dine 10k Finish Line Feeling Strong, Proud, and Ready for the Parks.
Download the smarter, PT-designed training plan for slow runners who want to stay consistent, avoid injury, and actually enjoy their race weekend.
Stop guessing your way through training and starting your race in pain.
The Problem: Most plans are too rigid for busy schedules and too aggressive for runners with "real-life" joints.
The Solution: This plan is built to be digestible and doable… designed to help you build mileage safely without flare-ups or exhaustion.
The Difference: If you’ve ever felt ‘lost in the weeds’ of training, this plan gives you the structure you need… with sessions that are short and doable enough to fit into a full-time work week without leaving you too exhausted to function.
Why This Plan Actually Works for Real Life
It’s about "Time on Your Feet," not just miles: Most plans force you into high mileage that leads to burnout, but we focus on building the stamina you need to stay moving on race day without overdoing it during the week.
Built-in "Catch-Up" Weeks: We include strategic deload weeks every 5–6 weeks to give your joints, muscles, and you the vital time they need to recover and actually get stronger.
Designed for the "Real World" Runner: As a Physical Therapist and fellow runDisney runner, I built this plan specifically for real people juggling busy work schedules and old injuries… making it "digestible and doable" even when life gets in the way.
A Roadmap Out of the "Weeds": If you've ever felt lost or overwhelmed by training, this structure provides the clear direction you need to show up to the start line feeling mentally prepared and physically conditioned..
real rundisney runner Reviews
“Dr Ali's training plan really helped me mentally prepare as well as train for a challenge race weekend! With the addition of her podcast I was able to fuel, train, prep and recover for two half marathon 3 weeks apart and feel great crossing both finish lines!”
— Betsy C“I felt so much better and ran a much better time thqn my first marathon last year where I barely trained and loosely used Jeff Galloways training program. I did not get injured throughout this training program like I did last year and I also felt so much more conditioned during the race. I dropped my total personal time by 40min!”
— Bethany“Training plan is great for full time workers. Enough excersise to get me to do long runs on Sunday but not too much where you feel too exhausted to do anything else.”
— Joaquin Iglesias 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.
