Hi there, Mackenzie! Thanks for jogging by planDisney with your question. runDisney questions are always my favorites because this is exactly how I got started about 10 years ago, and it’s grown into a true passion of mine.
I love that you’re planning ahead and starting with a very manageable distance. With a 2027 goal, you have plenty of time to be ready for race day. Most 5K training plans are under 12 weeks, and one of the things that makes runDisney such a great place to start is that they truly welcome participants of all levels, including walkers. You’re right about the 16-minute-per-mile pace, but the good news is that there are training options that will help you to get there.
Over the years, I’ve followed many coaches and plans, and one I really trust is Hal Higdon. He offers a 5K training plan specifically designed for walkers, which is a fantastic place to start. If down the road you decide you’d like to try jogging portions of the 5K, you can always transition to one of his run/walk or beginner running plans. His plans are free and easy to find with a quick internet search.
If you’re open to a run-walk-run approach, the
runDisney website is another excellent resource. This training style was developed by Olympian and coach Jeff Galloway, and I’ve personally used his plans, everything from 5Ks all the way through the Dopey Challenge, while staying injury free. The goal is to make running accessible and enjoyable for everyone. This method works well for walkers who need to maintain the 16-minute-per-mile pace by incorporating very short run intervals (for example, 10 seconds of running followed by 30 seconds of walking). You absolutely don’t have to run the whole race. Just stick to purposeful walking combined with gradual increases in time on your feet, and you'll confidently meet the pace requirement.
One thing that really helped me when I started was using an interval timer. I use a Gymboss that I bought inexpensively online, and it alerts me (with a buzz or vibration) when it’s time to walk or run. I’ve also heard great things about the Jeff Galloway app, which includes a free interval timer and might be worth checking out. Another big game-changer for me has been adding leg and core strength workouts on off days. Even just 30 minutes once a week can make a huge difference in preventing injuries.
Once you choose a training plan, the next fun decision is picking which race weekend you want to sign up for! I love the original
Marathon Weekend in January. The race day energy is unmatched, but it’s also the busiest weekend and sells out very quickly, so you have to be ready to register right when it opens.
Princess Half Marathon Weekend is where I got my start, and February is a lovely time to be in the parks.
Springtime Surprise and
Wine & Dine are also fantastic options, especially if you enjoy celebrating your accomplishment with some EPCOT festival snacking afterward.
Mackenzie, I’m confident you’ll be lacing up those shoes and humming “Go the Distance” from Hercules before you know it. You’ve got this!
See ya real soon,
Eean