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The Goofy Challenge Training Plan for BeginnersWEEK MON TUES WED THURS FRI SAT SUN TOTAL1 Rest4 miles Rest 2 miles Rest 4 miles 8 miles LSD 18 miles2 Rest4 miles Rest 2 miles Rest 8 miles LSD 4 miles 18 miles3 Rest4 miles Rest 2 miles Rest 5 miles 9 miles LSD 20 miles4 Rest5 miles Rest 3 miles Rest 9 miles LSD 5 miles 22 miles5 Rest5 miles Rest 3 miles Rest 5 miles 10 miles LSD 23 miles6 Rest6 miles Rest 3 miles Rest 11 miles LSD 6 miles 26 miles7 Rest6 miles Rest 4 miles Rest 6 miles 13 miles LSD 29 miles8 Rest6 miles Rest 4 miles Rest 14 miles LSD 6 miles 30 miles9 Rest6 miles with Rest 4 miles Rest 7 miles 15 miles LSD 32 miles4 x 800 @MP10 Rest6 miles with Rest 4 miles Rest 18 miles LSD 7 miles 35 miles2 x 1 mile @MP11 Rest6 miles with Rest 4 miles Rest 7 miles 20 miles LSD 37 miles2 miles @MP12 Rest7 miles with Rest 7 miles Rest 14 miles LSD 5 miles 33 miles3 miles @MP13 Rest8 miles with Rest 5 miles Rest 7 miles 20 miles LSD 40 miles4 miles @MP14 Rest8 miles with Rest 4 miles Rest 14 miles LSD 7 miles 33 miles5 miles @MP15 Rest6 miles with Rest 4 miles Rest 6 miles 10 miles LSD 26 miles4 miles @MP16 Rest3 miles Rest 3 miles Rest DisneyHalf -MarathonDisneyMarathon45.3 mileswww.runnersworld.com/challenge

Runner’s Marathon The Goofy World Training Challenge Half-Marathon Plan Training for Advanced Beginners: Plan for for Runners: Key Beginners: Key KeyAll miles should be run at a comfortable, conversational pace unless otherwise noted. All easy runs should be run about 90 to 150seconds/mile slower than your 5-K pace, or 65 to 70% of max heart rate. It's okay to substitute cross-training on a bicycle orelliptical trainer for the same amount of time you'd spend running, as long as you're working at an easy effort. It’s important tokeep your easy days easy throughout the training, so that you have the energy and fitness to give your all to the quality workouts,like marathon-goal workouts and long runs. In order to do that, it’s a good idea to learn the best pace for all of the runs on theschedule. If you’ve run a race within the past six months, plug that time into our training calculator atrunnersworld.com/trainingcalculator . Look at the “training paces” tab to find your pace for each of the runs on the schedule. If youhaven’t raced recently, do a one-mile time trial. For instructions on that "DO A TIME TRIAL", below.REST: Ideally, do no exercise. Nonimpact cross-training like stretching, yoga, or swimming is fine.EASY: Run at a conversational pace (40 to 60 seconds slower than goal marathon pace) or cross-train. If on a bike or rowingor elliptical machine, maintain a sustained aerobic e¬ort.LSD: Long, slow distance run that builds endurance. Don't worry too much about pace for long runs. Just focus on covering thedistance for the day. LSDs are rehearsals for race day—use them to determine your gear choices and fueling strategies beforeand during the run.MP: Marathon goal pace. After warming up for at least one mile, practice the speed you hope to hit at the race. Cool down witheasy running. Typically MP is about 45–100 seconds/mile slower than 5-K pace, or done at 88–92% of max heart rate. In week9, the workout is "6 miles with 4 x 800 @ MP." That means, run 800 meters (two laps around the track), or one-half mile onthe road, at marathon goal pace. Recover with 400 meters (or one lap around the track), or one-quarter mile on the road, ofeasy running. Repeat repeat the cycle three more times, then cool down with at least one mile of easy running. Cover six milestotal for the day. In other weeks, when the workouts are 6 miles with 2 x 1 mile @ MP, warm up with one to two miles of easyrunning. Then try to ramp up to marathon goal pace and hold it for one mile. Recover with a half mile of easy running. Repeatthe cycle, then cool down with one to two miles of easy running. Cover 6 miles total for the day.DO A TIME TRIAL: Go to a 400-meter track or any one-mile stretch of road. Aft er a 10-minute warmup, time yourself whilerunning four laps (or one mile) as fast as you can. Note your time, then cool down with 10 minutes of walking and jogging. Plugyour time into the training calculator at runnersworld.com/trainingcalculator. Look under “training paces” to find your targetsfor each of your workouts.Got questions? Write to us at rundisney@runnersworld.com.