Today was the start of my training for the 2014 Dopey Challenge. I have been searching for a training plan to use but everyone that I came across didn't exactly fit with my goals of losing body fat and toning up during the plan. So, I decided to put one together myself. The plan below is a fusion of my last Goofy Race and Half Challenge plan, a 50k plain, and Crossing Training Classes ( Kickboxing, Fast Track, and Boxing) that my local gym provides. I'm hoping this plan will not only have me ready to tackle the 48.6 magic miles but have me looking good while doing it.
If my plan does not suit what your looking for Rundisney has also released a Dopey Challenge Training Plan and you can find it ----Here
Remember to consult your doctor before taking on any training program and Happy Training and have a Dopey Good Time.
Week 1 June 30 – July 6
Total Weekly Miles: 20
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
4
Miles Run
|
6
Miles Run/ Cross Training
|
6
Miles Run/ Cross Training
|
REST
|
Cross
Training
|
Cross
Training
|
4
miles Run
|
Week 2 July 7- July 13
Total Weekly Miles: 23
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
5
miles Run
|
7
miles Run/ Cross Training
|
7
miles Run/ Cross Training
|
REST
|
Cross
Training
|
Cross
Training
|
4
miles Run
|
Week 3 July 14 – July 20
Total Weekly Miles: 20
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
5
miles Run
|
6 miles Run/ Cross Training
|
6 miles Run/ Cross Training
|
REST
|
Cross
Training
|
Cross
Training
|
3 miles Run
|
Week 4 July 21 – July 27
Total Weekly Miles: 26
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
6
miles Run
|
8
miles Run/ Cross Training
|
8
miles Run/ Cross Training
|
REST
|
Cross
Training
|
Cross
Training
|
4
miles Run
|
Week 5 July 28 – Aug 3
Total Weekly Miles: 26
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
6
miles Run
|
8
miles Run/ Cross Training
|
8
miles Run/ Cross Training
|
REST
|
Cross
Training
|
Cross
Training
|
4
miles Run
|
Week 6 Aug 4 – Aug 10
Total Weekly Miles: 20
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
4
Miles Run
|
6
Miles Run/ Cross Training
|
6
Miles Run/ Cross Training
|
REST
|
Cross
Training
|
Cross
Training
|
4
miles Run
|
Week 7 Aug 11 – Aug 17
Total Weekly Miles: 30
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
8
Miles Run
|
8
Miles Run/ Cross Training
|
10
Miles Run/ Cross Training
|
REST
|
Cross
Training
|
Cross
Training
|
4
miles Run
|
Week 8 Aug 18 – Aug 24
Total Weekly Miles: 30
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
8
Miles Run
|
8
Miles Run/ Cross Training
|
10
Miles Run/ Cross Training
|
REST
|
Cross
Training
|
Cross
Training
|
4
miles Run
|
Week 9 Aug 25 – Aug 31
Total Weekly Miles: 22
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
6
Mile Run
|
6
miles Run/ Cross Training
|
6
miles Run/ Cross Training
|
REST
|
Cross
Training
|
Cross
Training
|
4
miles Run
|
Week 10 Sept 1 – Sept 7
Total Weekly Miles: 32
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
6
Miles Run
|
10
Miles Run/ Cross Training
|
12
Miles Run/ Cross Training
|
REST
|
Cross
Training
|
Cross
Training
|
4
miles Run
|
Week 11 Sept 8 – Sept 14
Total Weekly Miles: 20
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
4
Miles Run
|
5
Miles Run/ Cross Training
|
7
Miles Run/ Cross Training
|
REST
|
Cross
Training
|
Cross
Training
|
4
miles Run
|
Week 12 Sept 15 – Sept
21
Total Weekly Miles: 31
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
6
Miles Run
|
8
Miles Run/ Cross Training
|
13 Miles Run/ Cross Training
|
REST
|
Cross
Training
|
Cross
Training
|
4
miles Run
|
Week 13 Sept 22 – Sept
28
Total Weekly Miles: 36
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
8
Miles Run
|
8
Miles Run/ Cross Training
|
14 Miles Run/ Cross Training
|
REST
|
2
Miles Run/Cross Training
|
Cross
Training
|
4
miles Run
|
Week 14 Sept 29 - Oct
5
Total Weekly Miles: 40
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
8
Miles Run
|
10
Miles Run/ Cross Training
|
13 Miles Run/ Cross Training
|
REST
|
3
Miles Run/Cross Training
|
Cross
Training
|
6
miles Run
|
Week 15 Oct 6 – Oct 12
Total Weekly Miles: 28
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
8
Mile Run
|
8
Mile Run/ Cross Training
|
6
Mile Run/ Cross Training
|
REST
|
2
miles Run/ Cross Training
|
Cross
Training
|
4
miles Run
|
Week 16 Oct 13 – Oct 19
Total Weekly Miles: 30
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
6
Mile Run
|
7
Mile Run/ Cross Training
|
10
Mile Run/ Cross Training
|
REST
|
3
miles Run/ Cross Training
|
Cross
Training
|
4
miles Run
|
Week 17 Oct 20 – Oct
26
Total Weekly Miles: 40.1
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Myrtle Beach Mini Marathon
|
6
Mile Run/ Cross Training
|
12
Mile Run/ Cross Training
|
REST
|
4
miles Run/ Cross Training
|
Cross
Training
|
5
miles Run
|
Week 18 Oct 27 – Nov 2
Total Weekly Miles: 28
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
6
Mile Run
|
6
Mile Run/ Cross Training
|
8
Mile Run/ Cross Training
|
REST
|
4
miles Run/ Cross Training
|
Cross
Training
|
4
miles Run
|
Week 19 Nov 3 – Nov 9
Total Weekly Miles: 45
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
8
Mile Run
|
10
Mile Run/ Cross Training
|
17 Mile Run
|
REST
|
5
Mile Run/ Cross Training
|
Cross
Training
|
5
Mile Run
|
Week 20 Nov 10 – Nov 16
Total Weekly Miles: 50
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
9
Mile Run
|
10
Mile Run/ Cross Training
|
20 Mile Run
|
REST
|
6
Mile Run/ Cross Training
|
Cross
Training
|
5
Mile Run
|
Week 21 Nov 17 – Nov 23
Total Weekly Miles: 36
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
13 Mile Run
|
6
Mile Run/ Cross Training
|
13 Mile Run
|
REST
|
Cross
Training
|
Cross
Training
|
4
miles Run
|
Week 22 Nov 24 – Nov 30
Total Weekly Miles: 37.1
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
13 Mile Run
|
4
Mile Run/ Cross Training
|
3
Mile Run/ Cross Training
|
REST
|
Atlanta Half Marathon
|
REST
|
4
miles Run
|
Week 23 Dec 1 – Dec 7
Total Weekly Miles: 50
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
8
Mile Run
|
10
Mile Run/ Cross Training
|
22 Mile Run
|
REST
|
5
Mile Run/ Cross Training
|
Cross
Training
|
5
Mile Run
|
Week 24 Dec 8 – Dec 14
Total Weekly Miles: 35
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
7
Mile Run
|
9
Mile Run/ Cross Training
|
13 Mile Run
|
REST
|
2
Mile Run/ Cross Training
|
Cross
Training
|
4
Mile Run
|
Week 25 Dec 15 – Dec 21
Total Weekly Miles: 48
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
13 Mile Run
|
6
Mile Run/ Cross Training
|
20 Mile Run
|
REST
|
4
Mile Run/ Cross Training
|
REST
|
5
miles Run
|
Week 26 Dec 22 – Dec 28
Total Weekly Miles: 25
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
6
Mile Run
|
6
Mile Run/ Cross Training
|
10
Mile Run/ Cross Training
|
REST
|
Cross
Training
|
Cross
Training
|
3
miles Run
|
Week 27 Dec 29 – Jan 4
Total Weekly Miles: 17
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
7
Mile Run
|
2
Mile Run/ Cross Training
|
4
Mile Run/ Cross Training
|
REST
|
Cross
Training
|
REST
|
4
Mile Run
|
‘
Week 28 Jan 5 – Jan 11
Total Weekly Miles: 24.4
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
REST
|
REST
|
2
Mile Run
|
Rest
|
Walt Disney
World 5K
|
Walt Disney
World 10k
|
Walt Disney World Half Marathon
|
Week 29 Jan 12 – Jan 18
Total Weekly Miles: 34
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Walt Disney World Marathon
|
REST
|
2
Mile Run/ Cross Training
|
REST
|
2
Mile Run/ Cross Training
|
Cross
Training
|
3
Mile Run
|
Tell me what you think about my training plan and tell me what plan your using.....
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