2012 Goofy Challenge Training Program

It has come to my attention from one of my readers (Thanks Jenn!!) that runDisney has yet to post Jeff Galloway’s updated training program for the 2012 Goofy Challenge. Being a training program connoisseur of sorts I downloaded it back when it was still posted in 2010. Thinking back I guess I already knew that runDisney had taken the old training program down since I had emailed them about the dates being “off”.  The dates were off since it hadn’t been updated since 2009 when it was originally published, but the basics were there. Now remember race fans, this program is designed to get you across both finish lines in the upright position not set land speed records at Disney World. It’s a fairly simple program that follows Jeff’s run/walk philosophy. Most weeks you only run 3 days and rest/recovery is a key component of the program.

Seeing how I don’t have express written consent by the Walt Disney Company or Jeff Galloway to republish the PDF I have (assuming I can find it…) I will talk in generalities and answer questions if you have any. Don’t worry though, there’s a table below with a week by week schedule.

You know you want it...or one very similar to it!

Keep in mind that my goal for the 2012 Goofy Challenge is to cross both finish lines on Saturday and Sunday in the upright position and live to tell the tale! I have a friend who’s running it with me and we are both determined to finish and earn a lot of bling…that’s it! OH! Before I forget…I’m also doing the 5K on Friday which will be a nice warm-up and an extra medal!  🙂

The program is around 30 weeks in length. I’m sure once runDisney updates it the numbers may not be exactly the same.  For my own use, I adapted the program a little to fit my own needs, but the basis of the plan is here. Also, I believe it is suggested that you have been running for 6 months prior to starting this Goofy Training Program. If not, take it easy and follow the plan as prescribed by runDisney.

As always, you should consult a licensed medical professional (aka: a doctor/physician) before beginning any exercise program. Especially, if like me you are a middle aged guy with a Peter Pan-esque view on life! Hopefully, I spelled out the fact that you are at risk in this 39.3 mile undertaking and that you’re making the decision on your own to do this training program or participate in it in any way either in full or in part…..heck people, GOOFY is the mascot!  There’s a little bit of crazy going on to try something like this and I’m doing the 5K too so that makes me just plain Dopey!

Okay, enough of the legal speak about it being YOUR decision and YOUR own liability should something bad happen to you. You have been warned!! On to the training program!

Like I said, this program is fairly simple. I’m not going to get into the whole run/walk method because that is Jeff Galloway’s thing. There is also a training tool Jeff suggests called a “Magic Mile” which he has you do every so often to see how you’re progressing. I’m a runner and plan to run 85-90% of both races not including the time it takes to stop for pictures. Oh yes, there will be lots of pictures! Again, see my blog post about the WDW full-marathon last January 2011.

So here it is…in general…the 30-ish week Goofy Challenge Training Program as best as I can remember it. By the way, if you actually followed this program then you would start in mid-June. The program takes you a couple weeks PAST the WDW full-marathon on Sunday January 8th, 2012 for recovery purposes.

Tuesdays and Thursdays are 30-45 minute run/walks according to the original program. Go to Jeff Galloway’s Website for details on the run/walk method. You’ll notice that you get six weeks of training before you have your first weekend of back-to-back workouts. I also took the liberty of switching the run days for Christmas and New Year’s Day to Saturday, but feel free to run when you want! Oh, and don’t forget to plan for holidays (in no particular order) like July 4th, Thanksgiving, Hanukkah, Labor Day, Father’s Day, President’s Day, Ramadan, Boxing Day, Administrative Assistant’s Day, Yom Kippur, My Birthday (Oct. 7th), etc.

Week

Mon

Tues

Wed

Thur

Fri

Sat

Sun

1

Rest

30-45 min

Rest

30-45 min

Rest

Rest

Run 3 mile

2

Rest

30-45 min

Rest

30-45 min

Rest

Rest

Run 4 mile

3

Rest

30-45 min

Rest

30-45 min

Rest

Rest

Run 5 mile

4

Rest

30-45 min

Rest

30-45 min

Rest

Rest

Run 3 mile

5

Rest

30-45 min

Rest

30-45 min

Rest

Rest

Run 5 mile

6

Rest

30-45 min

Rest

30-45 min

Rest

Walk 3 mile

Run 7 mile

7

Rest

30-45 min

Rest

30-45 min

Rest

Rest

Run 6 mile

8

Rest

30-45 min

Rest

30-45 min

Rest

Rest

Run 8 mile

9

Rest

30-45 min

Rest

30-45 min

Rest

Rest

Run 6 mile

10

Rest

30-45 min

Rest

30-45 min

Rest

5 mile

Run 10 mile

11

Rest

30-45 min

Rest

30-45 min

Rest

Rest

Run 11 mile

12

Rest

30-45 min

Rest

30-45 min

Rest

Rest

Run 12 mile

13

Rest

30-45 min

Rest

30-45 min

Rest

Rest

Run 8 mile

14

Rest

30-45 min

Rest

30-45 min

Rest

Walk 5.5 mile

Run 14 mile

15

Rest

30-45 min

Rest

30-45 min

Rest

Rest

Run 11 mile

16

Rest

30-45 min

Rest

30-45 min

Rest

Rest

Run 15.5 mile

17

Rest

30-45 min

Rest

30-45 min

Rest

Rest

Run 9 mile

18

Rest

30-45 min

Rest

30-45 min

Rest

Walk 7 mile

Run 17 mile

19

Rest

30-45 min

Rest

30-45 min

Rest

Rest

Run 12 mile

20

Rest

30-45 min

Rest

30-45 min

Rest

Rest

Run 18 mile

21

Rest

30-45 min

Rest

30-45 min

Rest

Rest

Run 10 mile

22

Rest

30-45 min

Rest

30-45 min

Rest

Walk 9 mile

Run 20 mile

23

Rest

30-45 min

Rest

30-45 min

Rest

Rest

Run 13 mile

24

Rest

30-45 min

Rest

30-45 min

Rest

Rest

Run 21 mile

25

Rest

30-45 min

Rest

30-45 min

Rest

Rest

Run 11 mile

26

Rest

30-45 min

Rest

30-45 min

Rest

Walk 12 mile

Run 23 mile

27

Rest

30-45 min

Rest

30-45 min

Rest

Rest

Run 7 mile

28

Rest

30-45 min

Rest

30-45 min

Rest

Run 6 mile

Xmas

29

Rest

30-45 min

Rest

30-45 min

Rest

Run 7 mile

New Year’s Day

30

Rest

30 min

Rest

30 min

Rest

WDW Half

WDW Full

31

Rest

30 min

Rest

30 min

Rest

Rest

Run 7 mile

32

Rest

30 min

Rest

30 min

Rest

Rest

Run 6 mile

Of course, you may opt to throw in some cross training for some of those rest days. I would suggest taking a rest day before and after those weekends where you’re doing a long walk followed by a long run the next day. Your body (muscles, ligaments, joints, etc) need the rest even if you’re not tired.

You may also want to do specific types of runs for the “30-45 min” runs on Tuesday and Thursday. I do intervals and Tempo runs on those days…usually a little longer than 30-45 minutes. I also add in a little lifting on some days usually twice a week with my cross training.

HOWEVER, the above program should get you across the finish line both days with no adaptations or additions needed. I bet you’ll even be smiling at the end of day two! I know I will!  😀

All that stands between you and these three medals (besides common sense) is the proper training program!

Let me know if you have any questions and happy training!

-Brian

11 thoughts on “2012 Goofy Challenge Training Program”

  1. Thanks for that! I am going to travel to Florida from Australia to do Goofy 2012 so I need all the help I can get 🙂 I’m doing a full marathon in July and another one in October so that should be a good base (I hope). Bring on the Disney bling!

  2. I need to seriously sit and figure out my Goofy training program. I have a few programs I wanted to combine together, now I just need the time to do it! 🙂

  3. Thank you for this post. I’m strongly considering the dive into the Goofy Challenge for 2013 and enjoyed reading your post. The schedule will be a slight transition from my half marathon and Ragnar training, but I think it’s managable provided I can keep my bunion issues under control.

    1. Hi Angela – Surprisingly the Goofy training is very similar to training for a standard marathon except you have planned “Goofy Weekends” where you’ll do a double long run. These build throughout the program until you’ve almost done the real deal then it’s taper time. I’ve heard others say they just train for a marathon and go for it on day 2 of the Goofy. I liked having some double runs to simulate the experience and learning to run on tired legs. Good luck in your Goofy training! I can also hook you up with a great charity running team if you’re interested. It’s a great race and a lot of fun!

      1. Thank you Brian. 🙂

        I’d like to learn more about the charity team.

        Regarding the training, I have yet to run a full marathon. I’ve always been too scared to try it. I’ve become pretty comfortable with the half marathons, even paced for one last month. BUT, friends who have ran the Goofy tell me my training is strong/consistent enough to handle the increase. Honestly, I put in more miles on my normal weekly training than on your schedule and I too like the idea of building up to the day using a mock run approach. Ragnar does the same thing and it was very helpful. I’ve also realized my body responds better when running fewer days and cross training on the other days. I’m made a few minor adjustments to your proposed schedule and filled in all of the holidays, etc. so I’m good to go. I plan to space out the super long runs to just once every 3-4 weeks. I have also factored in some buffer time for the inevitable sick days/weeks and a couple of half marathons I’m registered for in November. With that said, I will start my Goofy training in mid-June, right after finishing Ragnar Chicago!

        My biggest concerns are the weather on race mornings at Disney, getting rest the night before (since I’ll be traveling with my family/children), and handling the early start to the start line (needing to eat, feeling like crap, etc.). After my Ragnar experience I realized that if I can manage to run on zero sleep for two days while helping my team navigate from runner exchange to runner exchange, I can certainly manage more than what I’m doing now.

        I look forward to hearing back and learning more about the charity team.

        -Angela

      2. For the charity group here is the link: http://www.wdwradio.com/running/

        We support the Make a Wish Foundation for a lot of Disney races.

        There’s all sorts of things to consider for a Disney race. Are you going for a vacation too? I’d do it AFTER the races if so that way you’re not inclined to walk around the parks and become exhausted for the races. I was so excited for my 1st marathon there I barely got 2-3 hours of sleep the night before. It was just my wife and I so logistics were easier.

        If possible financially stay on property at Disney (WDW). Getting to the race start is 100x easier. I’ve done both and was still sitting in traffic the morning of the half marathon with 25 minutes til the start gun. I became “that driver” and got there in time. 🙂 Getting there via a disney bus is a LOT easier than driving in from off property…go as early as you can to each event though the half marathon is the biggest event of the weekend.

        The weather starts off cool/colder and then warms up quickly when the sun hits. I was fine with a longer sleeved shirt with a short sleeve over it and shorts. One year I know of the weather was horrendous. In 2010 there was sleet/snow on both mornings of the race and the temps were in the 20/30s. It was miserable, but people did it…not me…I wasn’t there. That kind of weather is NOT the norm, but people still talk about it to this day.

        Hope this helps! I’m happy to answer more questions if you have them!
        -Brian

      3. LOL… yes, I’m FULLY aware of the rapid changes in weather here in FL since I live in north central FL. It’s crazy! We do plan to stay on property, but even that, I hear, still leave the half marathon morning a madness. I do fret about the super low temps and I do remember friends running the Goofy in 2010. I was SO glad to be staying in bed that morning.

        Thanks for the link. I’ll send more questions in time.

      4. Ah! A Floridian! This Northerner is jealous. As long as you plan to be awake and on the first bus out of your resort for the start line then you’ll be fine. That’s what I did in 2011 and I had plenty of time and no worries. Once you’re to the start line then it’s just standing around…grab a cup of coffee and wait. If you do decide to go with the WDW Radio Running team they are a lively group and will keep you company!

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