5: How to Train for a runDisney Race, with Coach Tom Stokes

You're registered. Now you actually have to get ready. My first-ever guest, Coach Tom Stokes of Stoked Metabolic (you might know him as @themusclemouse, or as one of @thetutuguys), joins me to talk through training for a runDisney race: how to pick a plan you'll actually follow, letting the schedule do the deciding, fueling your training, consistency and effort, what to do when life interrupts, why strength work matters for runners, trusting the taper, and running on tired legs if you're taking on a challenge. Tom also tells the story of how the tutus started, and we finish with a lightning round. This is Chapter Five of The runDisney Companion.

LINKS
This episode's article: thecastlerun.com/training
Work with Coach Tom at Stoked Metabolic (mention the book for $50 off each month of coaching): thecastlerun.com/go/stoked
Tom on Instagram: instagram.com/themusclemouse
This week’s free printable, the Training Journal, and the rest of the printables library: thecastlerun.com/printables
The new 5K format, explained: thecastlerun.com/WD5K
MEI-Travel & Mouse Fan Travel: thecastlerun.com/MEI

NEXT WEEK
Costumes & Gear: what to bring on race morning, how to plan a costume you can actually run in, and the gear that will make the miles more comfortable.

THE BOOK: The runDisney Companion — thecastlerun.com/book
UPDATES: the Companion Hub — thecastlerun.com/companion
New episodes Tuesdays at 5 a.m.

Book partners are sponsors of the book. There's no affiliate relationship; I don't earn anything when you book with them.

The Castle Run podcast and The runDisney Companion are not endorsed by, affiliated with, or sponsored by Disney or runDisney.

00:00 Cold open and welcome to episode five
00:46 Meet Coach Tom Stokes
01:25 What we'll cover this week
02:03 The book, Companion Hub and printables
02:40 Welcome, Tom
03:41 Wine & Dine weekend
09:31 Tom's story
18:29 Picking a plan
22:59 Fueling your training
34:10 Consistency & effort
37:33 When life interrupts
43:02 Strength
51:29 The taper
54:40 Tired legs
1:01:03 Lightning round
1:05:03 Where to find Tom
1:05:27 Wrapping up
1:05:47 The book, Companion Hub and this week's article
1:06:27 This week's printable: the Training Journal Page
1:06:51 Stoked Metabolic and MEI-Travel
1:07:33 Follow the show and say hi
1:07:55 Next week: Costumes & Gear