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Dopey 2023 Training Schedule – Returning to the Program that Cut 24 Minutes Off My Half Marathon PR

We're just starting July 2022 – how is that possible?? – and many of us are starting up our training programs for Dopey 2023. If you're doing Jeff Galloway's amazing and incredibly popular program, which you can find RIGHT HERE, you'll be starting to clock the scheduled miles this week if you haven't already. 

Last year, I used a built out version of Hal Higdon's program and absolutely loved it. Higdon's program is 18 weeks long as compared to Galloway's 29 weeks – and while I love that Higdon's program is straightforward and hits hard with heavy mileage, I get a little antsy around July. A good running schedule clears my head, gives my mind room to be as creative as it wants to me, and honestly just all around makes me a better person. So I do Higdon's program pretty much as it is from its actual starting point on – but I tack a similar schedule with just ONE day of weekend running onto the front. Last year I mirrored his program more closely in what I tacked on – but this year I've realized I have no reason to lose both weekend days to stacked runs this far out, so I'm just doing a steady 3-6-3 mile Tuesday-Wednesday-Thursday schedule and a nice long run on Saturday mornings until Higdon's proper schedule starts in September.  

Last year, after running Dopey and taking some time to recover, I tested how far I'd really come with this training schedule by running a local half marathon and realized I'd cut a whopping 24 minutes off of my prior personal best. (I tell the pretty cool story right HERE!) So I'm very curious to see what will happen this year!!

Start Date Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
July 4 1 Rest 3 mi run 6 mi run 3 mi run Rest 10 mi run Rest
July 11 2 Rest 3 mi run 6 mi run 3 mi run Rest 10 mi run Rest
July 18 3 Rest 3 mi run 6 mi run 3 mi run Rest 11 mi run Rest
July 25 4 Rest 3 mi run 6 mi run 3 mi run Rest 11 mi run Rest
Aug 1 5 Rest 3 mi run 6 mi run 3 mi run Rest 12 mi run Rest
Aug 8 6 Rest 3 mi run 6 mi run 3 mi run Rest 12 mi run Rest
Aug 15 7 Rest 3 mi run 6 mi run 3 mi run Rest 13 mi run Rest
Aug 22 8 Rest 3 mi run 6 mi run 3 mi run Rest 13 mi run Rest
Aug 29 9 Rest 3 mi run 6 mi run 3 mi run Rest 13 mi run Rest
Sept 5 10/Higdon 1 Rest 3 mi run 5 mi pace 3 mi run Rest 3 mi run 13 mi run
Sept 12 11/Higdon 2 Rest 3 mi run 5 mi run 3 mi run Rest 7 mi run Cross
Sept 19 12/Higdon 3 Rest 3 mi run 5 mi pace 3 mi run Rest 4 mi run 14 mi run
Sept 26 13/Higdon 4 Rest 3 mi run 6 mi pace 3 mi run Rest 8 mi run Cross
Oct 3 14/Higdon 5 Rest 3 mi run 6 mi run 3 mi run Rest 5 mi run 15 mi run
Oct 10 15/Higdon 6 Rest 3 mi run 6 mi pace 3 mi run Rest 9 mi run Cross
Oct 17 16/Higdon 7 Rest 4 mi run 7 mi pace 4 mi run Rest 6 mi run 16 mi run
Oct 24 17/Higdon 8 Rest 4 mi run 7 mi run 4 mi run Rest 10 mi run Cross
Oct 31 18/Higdon 9 Rest 4 mi run 7 mi pace Rest 2 mi run 7 mi run 17 mi run
Nov 7 19/Higdon 10 Rest 4 mi run 8 mi pace 4 mi run Rest 11 mi run Cross
Nov 14 20/Higdon 11 Rest 5 mi run 8 mi run Rest 3 mi run 8 mi run 18 mi run
Nov 21 21/Higdon 12 Rest 5 mi run 8 mi pace 5 mi run Rest 12 mi run Cross
Nov 28 22/Higdon 13 Rest 5 mi run 5 mi pace Rest 4 mi run 9 mi run 19 mi run
Dec 5 23/Higdon 14 Rest 5 mi run 8 mi run 5 mi run Rest 13 mi run Cross
Dec 12 24/Higdon 15 Rest 5 mi run Rest 2.5 mi run 5 mi run 10 mi run 20 mi run
Dec 19 25/Higdon 16 Rest 5 mi run Rest 4 mi run Rest 12 mi run Cross
Dec 26 26/Higdon 17 Rest 4 mi run Rest 3 mi run Rest 8 mi run Cross
Jan 2 27/Higdon 18 Rest 2 mi run Rest Jan 5 – 5K Jan 6 – 10K Jan 7 – Half Jan 8 – Full

The blue text are my additions. The black text is Hal Higdon's Dopey schedule – I've just added this season's dates for ease of use, along with the dates of the actual races at the end.

On the cross training days I'll focus on strength work. I layer in yoga throughout the week and just choose a restorative or more active, demanding class based on what I feel like I need. I tend to choose hip-focused classes a lot because I need it so much to balance against the race training. I have a Peloton subscription mainly for their yoga classes, so do most of mine at home using that app, but there are some amazing yoga teachers right on YouTube for free if you want to explore!!

Stay tuned here every Monday too – I'll be dropping new playlists to keep us occupied on these many, MANY miles.

Happy training!! Please tell me if I can help with anything at all!!

(And the recovering lawyer in me won't let me close without adding that this is just what *I* do. I am not a doctor or a certified trainer or anything of that nature. Let's all learn together but always listen first to our own bodies and our own doctors.) 

xo, L

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You can find my complete guide to making the most of your runDisney race weekend RIGHT HERE and my guide to running trails on Disney World property RIGHT HERE.

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Please join me on Instagram for my day-to-day adventures living a mile from the magic. And join the conversation over in our community on Facebook!

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If you’re missing home (or love someone who is) and are looking for a way to bring the magic home, I’d love for you to check out my Core Memory collection right HERE. And as always, stay safe and be kind, my friends.

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