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In this episode of Running to the Castle, Dr. Ali tackles how back-of-the-pack marathoners can get meaningfully faster before January races so they have a bigger buffer from the balloon ladies and time for character stops. 

She lays out a simple framework built on purposeful training instead of running the same pace every day. 

Long easy runs should be about two minutes per mile slower than goal race pace to preserve energy. 

Cross-training builds cardio without extra pounding. 

Mid-week speed sessions target fast-twitch fibers using four workouts 30-20-10 surges, progression runs, hills, and tempo to race pace with each session totaling 45 to 60 minutes including warm up and cool down. 

Dr. Ali warns against five-day-a-week same-pace routines that lead to burnout and slower times, and shares wins from her community including runners who gained 30 to 60 seconds per mile within a month and recent Wine and Dine PRs. 

She also mentions a pre-Thanksgiving workshop on getting faster. DM her on instagram at runDisneyDPT for more info.

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  Hi, I'm Dr. Ali
  I've been running for 15+ years and been in the rehab space since 2012 when I earned my Doctor of Physical Therapy Degree. I get injury prone runDisney runners across the finish line without feeling broken.