Looking to start running some magical miles? Learn all about RunDisney 5K races and training!

Train Like a Disney Princess: Game-Changing Tips for Your RunDisney 5K

Are you a fan of running and Disney? If so, then you’ve probably heard of RunDisney, the series of races held at various Disney theme parks including Walt Disney World, Disneyland, and Disneyland Paris. One of the most popular events is the RunDisney 5K, a fun and accessible race that allows participants of all fitness levels to experience the magic of Disney without having to worry about competing for time or getting kicked out of the race if they are too slow.

In this post, we will provide you with a detailed outline of runDisney 5K training tips, info and policies, so you will learn all you need to know to be ready for your race. So, lace up your running shoes, and let’s dive in!

 

1. What is RunDisney 5K?

The RunDisney 5K is a non-competitive race held as part of the RunDisney race weekends.  Most race weekends include a 5K race, and it’s usually the first race of the weekend (typically, a “race weekend” will start on Thursday or Friday).  

At Walt Disney World all of the RunDisney 2023 races include a 5K (so thin includes the RunDisney Wine and Dine races, RunDisney Princess races, Springtime Surprise Weekends, and Walt Disney World Marathon weekends).  The Disneyland race weekends have just returned as of 2023 and include a Disneyland 5K race.  Disneyland Paris did have a run weekend that included a 5K as of 2020, but no new dates are listed on the RuntotheMagic site (but we hear they are returning in 2024).

2. How long is a RunDisney 5k?

A runDisney 5K is approximately 5 kilometers, or 3.1 miles in distance.

3. Are RunDisney 5k races timed? Is there a RunDisney 5k time limit?

RunDisney 5Ks are not considered timed but they do have a maximum allowable time of 80 minutes from start to finish.  Keep in mind though they are very lax with the 5K compared to the longer races, no “sweeping” happens (meaning they aren’t going to kick you out as long as you are still moving).  

4. How should I prepare for a RunDisney 5k race?

When it comes to preparing for a RunDisney race, there are several key factors to consider like having a reasonable and gradual training plan, ensuring good nutrition and hydration during before your race, and visualizing success. 

Training Plan

 

First and foremost, it’s crucial to establish a training plan that suits your current fitness level and goals. This plan should include a combination of cardio, strength training, and stretching exercises to enhance your overall performance and reduce the risk of injury.

• Start with a realistic training plan: Gradually increase your running distance and pace over several weeks.  You can start with any distance, like 1/4 mile, then increase by 1/4 mile every week.  Be sure to have a couple of short runs or fast-paced walks built into your week also, and start 3-4 months before your race if you are a beginner.  The RunDisney site has some great free downloadable training plans. 
• Practice running on different terrains: Disney parks have a mix of road and trail surfaces, so train on similar surfaces to acclimate your body.  Try to train outdoors mostly, but if you have to train on a treadmill sometimes that’s okay.
• Stay consistent: Stick to your training schedule and avoid skipping workouts to build endurance.

Nutrition and Hydration

Additionally, it’s important to focus on nutrition and hydration, as proper fueling can significantly impact your stamina and endurance during the race. Make sure to incorporate a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains.  If you need help planning your training with good nutrition check out my RunDisney meal plans.  

Hydration is equally important, so be sure to drink enough water throughout your training and on race day.  Aim for 4-6 ounces of water for every 20 minutes of running or walking. 

Visualization

Lastly, mentally preparing for a RunDisney race is just as important as physical preparation.  This may sound silly but it has so much more impact than you would imagine!

Visualize yourself crossing the finish line.  Do this every time you train and at night before you go to sleep.  Picture it just before the start of your race too.

 

5. Are costumes allowed during RunDisney 5k races?

 

Yes, costumes are not only allowed but encouraged during runDisney 5K races, which makes the race even more fun and magical. However, ensure that your costume is comfortable and won’t hinder your running ability.  It’s best to do a practice run in your costume to be sure it is not only comfortable but you can wear it for the duration of the race. 

There are so many choices and fun costume ideas- that’s why I have an entire blog on costume ideas!

In summary, though the basic RunDisney costume rules are these:

• No capes or costumes that drag on the ground
• No masks
• No weapons
• No offensive language or content
• No sharp objects or pointy objects are allowed

6. Can I walk during the RunDisney 5K?

Absolutely! The RunDisney 5K allows participants to run, walk, or do a combination of both, and as noted above any RunDisney 5K is NOT timed. It’s all about enjoying the experience with the 5K!

8. Are strollers allowed during the RunDisney 5K?

No, strollers, baby joggers, or baby carriers are not allowed on the race course.  Kids are allowed to run/walk with you, however, they must be 5 years of age or older. 

9. What are the RunDisney 5k maps? Where do we run?

This will vary from race to race but will generally be:

 

• Walt Disney World Races: 5K Run Disney course maps at Walt Disney World usually go through Epcot, mainly focused around the World Showcase (World Discovery Neighborhood).  Sometimes this will change if there is a themed event, like the Everest-themed 5K that was in Animal Kingdom.
• Disneyland: The 5K generally starts outside the Disneyland Hotel and takes you through all of the lands in Disneyland

 

Preparation is key to confidently conquering your runDisney race and having a truly immersive race. By keeping these essential tips in mind, you’ll be well-equipped to make every mile magical! Lace-up, have fun, and let the enchantment of running at Disney fuel you toward the finish line.

 

You may also like:

Videos:

RunDisney 2023: Planning Your RunDisney 2023 Race

RunDisney Training Plans: Nutrition

Blogs:

11 Ways to Slay RunDisney Training

5 RunDisney Costume Ideas You Are Going to Love

7 Essential RunDisney Training and Planning Tips for Beginners

7 Must-Have Items You Need on your RunDisney Packing List