Free Training Plan

Disney Wine and Dine

5k 2026

Cross the Wine & Dine 5k 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.

Wine and Dine 5k Training Plan

Get the FREE training plan with your first name and email below

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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..

What runners are saying

  • “This is one of the best training plans I have ever seen or used. I was so impressed with depth and care she has put into this…. I can not recommend Dr. Ali's training plan enough.” - Dana S

  • “Yours is truly about steady healthy growth, avoiding injury, plus you can offer so much more with your background.”  -Becky B

  • “Your training plan was the first I’d ever heard of the 10% rule or saw mileage increases of uneven decimal numbers. It’s been fantastic! There’s no dread about jumping up and down entire mile each week.” - LoveRunWalkDisney

  • “I cannot even express to you how much I loved your training plan. I’ve run multiple half marathons and have always have pretty intense knee pain by the end and when I hit mileage in this plan where I was running over a half marathon I was SHOCKED that I had no knee pain. The marathon was definitely challenging to run but I’m proud to say that I completed dopey with ZERO knee pain the entire training cycle and weekend. I really never thought that was possible but thank you!” - Ashley T

  • “Training plan is great for full time workers. Enough exercise to get me to do long runs on Sunday but not too much where you feel too exhausted to do anything else.” - Joaquin

  • “Ali’s plan is easy to follow and if you are one that tends to get hurt or injured or even currently injured this plan helps work around that. I am one that didn’t follow the plan exactly because well life. Even with that it helped me complete my first marathon and first Disney Dopey race. I highly recommend not only the free plan but her classes that give you different strength exercises with variations that will help insure you complete your race injury free.” - Jennifer M

  • “I felt so confident going into the Dopey challenge after using this plan! I made it all the way through training without any knee arthritis flare-ups (which historically is rare for me!) and ended up with an HOUR PR in my marathon time. I felt amazing during the entire race weekend/my first Dopey. The mileage increase and schedule was so digestible and doable, it really boosted my confidence that I can be a successful runner and improve my running despite chronic knee issues. Thanks Ali!” - Colleen

  • “Dr. Ali is the best. Not only did her plan help me prepare for my first full Marathon and first Dopey, she helped me with her podcasts. I learned more about fueling and training better with overcompensating in my knees. Not only did I complete my Dopey, I didn't have too much pain.” - Liesl

  • “Was a very easy transition from the Galloway training plans. Helped me go the distance and did not leave me exhausted or disinterested in doing the training.” - Glenn

  • “This is my first! Juggling a 3 year old and 4 month old at the same time. Your plan makes it feel really doable!” - Instagram user

Download the plan now

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