Prep, Race-Day Plans, Recovery, and EPCOT Celebrations
Contents
- Key weekend overview and logistics
- Expo and bib pickup at ESPN Wide World of Sports
- Friday 5K: How to “PR in fun”
- Saturday 10K: Strategy, pacing, and fueling
- Sunday Half Marathon: Game plan, on-course tips, and recovery
- EPCOT evening celebration: Where to eat, relax, and recover
- Fueling and hydration plans (by race)
- Post-race recovery tips (by day)
Weekend Overview: What to Expect
Wine & Dine Half Marathon Weekend 2025 runs October 23rd Thursday–Sunday October 26th with three races (5K, 10K, Half), character photo ops, entertainment, and an expo featuring official merchandise and vendors. Weather in late October/early November can be humid with warm mornings—plan your hydration and pacing accordingly and check the official runDisney guide in the My Disney Experience app for final schedules, bag check rules, and transportation info.
- Transportation: Buses from host resorts begin very early (often 2:30–3:30 AM). Always board earlier than you think to avoid corrals closing.
- Start times: Corrals open well before official start. Be in your corral early to avoid stress.
- Costumes: If you’re dressing up, do a short shakeout run beforehand to confirm comfort and chafe prevention.
Expo & Bib Pickup: ESPN Wide World of Sports
- Location: ESPN Wide World of Sports Complex
- What to do:
- If looking to shop the EXPO on Thursday October 23rd, check in MDE for Virtual Que and grab a Que. You do NOT need a QUE to Pick Up your Bib or Race Shirts.
- Bring your photo ID and signed waiver (digital waivers often available—check your runDisney account).
- Pick up your bib first, then your race shirts, then shop merchandise.
- Explore vendor booths for last-minute gels, hydration mixes, anti-chafe, and recovery tools.
- Timing tips:
- Go early on Day 1 of the expo for best merch selection.
- If you’re sensitive to crowds, arrive mid-day on Day 2—lines usually ease.
- Don’t try anything new from the expo on race day (shoes, nutrition, etc.).
Friday: 5K — “PR in Fun”
- Vibe: Low-pressure, family-friendly, and a perfect photo-op race.
- Goal: Treat this as a shakeout with celebration energy. Save your legs for the 10K/Half.
- Start logistics:
- Arrive 75–90 minutes before start to navigate transport, bag check, and corrals without rush.
- Warm-up: 5–10 minutes of easy jogging + dynamic mobility (leg swings, hip circles).
- Course mindset:
- Stop for 1–2 character photos if lines are reasonable—this is your “fun PR.”
- Run by feel at conversational pace; keep cadence light and relaxed.
Recovery (post-5K):
- 5–10 minutes easy walking.
- Rehydrate: 12–20 oz fluids with electrolytes within 30–45 minutes.
- Snack: 20–30g carbs + 10–20g protein (banana + protein shake, yogurt + granola).
- Mobility: 5–8 minutes gentle stretches (calves, quads, hip flexors).
- Early bedtime—10K is tomorrow.
Saturday: 10K — Controlled Tempo
- Goal: Maintain a steady, controlled effort (around your comfortable tempo or “half marathon pace + 10–20 sec/mile”).
- Start logistics:
- Arrive 90 minutes before gun time; corrals close earlier than you think.
- Warm-up: 8–12 minutes easy jog + 3 short strides + mobility.
- On-course strategy:
- Break the race into 3 parts: 2 miles easy settle-in, 2 miles steady, last 2 miles comfortably strong.
- Walk aid stations if needed to ensure clean hydration in warm/humid conditions.
Recovery (post-10K):
- Within 15 minutes: 16–24 oz electrolyte drink.
- Within 30–60 minutes: 30–60g carbs + 20–25g protein (egg sandwich + fruit, oatmeal + whey).
- Light flush: 10–15 minutes very easy walking later in the morning.
- Feet up for 10–20 minutes; avoid hours of heavy park walking.
- Roll calves and glutes lightly; avoid deep tissue work before the Half.
Sunday: Half Marathon — Smart, Even Effort
- Goal: Even pacing with negative-split potential; protect your first 5K, finish strong in the last 5K.
- Start logistics:
- Arrive 90–120 minutes before start (heaviest bus/corral traffic).
- Warm-up: 10 minutes easy jog + drills; keep it short to save energy.
- Pacing blueprint:
- Miles 1–3: Easy-steadier than you think (adrenaline is high).
- Miles 4–10: Lock into sustainable pace; sip fluids often.
- Miles 11–13.1: Gradually press if you have gas left.
- On-course tactics:
- Hydrate early; in humidity, don’t wait to “feel” thirsty.
- If stopping for photos, choose a single favorite character to minimize time cost.
Recovery (post-Half):
- Rehydrate: 20–28 oz electrolyte fluids in first hour.
- Fuel: 60–90g carbs + 25–30g protein within 60 minutes (rice bowl with chicken, turkey sandwich + fruit).
- Mobility: Gentle, not aggressive (hips/calves/hamstrings).
- Compression socks for a few hours can help calf soreness.
- Prioritize a 20–30 minute afternoon rest before EPCOT celebrations.
Evening Celebration at EPCOT
- Dining: Make ADRs (Advance Dining Reservations) for a carb/protein-balanced meal:
- Via Napoli (Italy) — pizza + salad
- La Cantina de San Angel (Mexico) — bowls/tacos for quick service
- Sunshine Seasons — balanced, lighter options
- Hydration: Alternate water and electrolyte drinks; consider one recovery shake if appetite is low.
- Park strategy:
- Avoid long queues; favor shows, low-impact walking, and seated attractions.
- Fireworks: Choose a spot with a rail to lean on; arrive 20–30 minutes early.
Fueling & Hydration Plans (By Race)
General rules:
- Practice your plan in training. Nothing new on race day.
- Warm/humid mornings = more fluids/electrolytes earlier.
5K:
- Pre-race (60–90 min): Light snack 20–30g carbs (banana, toast with honey).
- During: Usually no fuel needed; optional few sips at 1 water stop.
- Post: 20–30g carbs + 10–20g protein; 12–20 oz electrolyte fluid.
10K:
- Pre-race: 30–60g carbs 60–90 minutes before (bagel + jam).
- During: 1 gel at ~mile 3–4 if you’re pushing effort; sip water/electrolytes at each aid station.
- Post: 30–60g carbs + 20–25g protein; 16–24 oz electrolyte fluid.
Half Marathon:
- Pre-race dinner (night before): Carb-focused with moderate protein and light fat; hydrate with electrolytes.
- Pre-race breakfast (2–2.5 hrs): 60–90g carbs + a little protein (bagel + banana + small yogurt).
- During: 30–60g carbs/hour. Practical plan: 1 gel every 30–35 minutes (with water), or 2–3 chews every 15 minutes. Sip at every aid station in humidity.
- Post: 60–90g carbs + 25–30g protein within 60 minutes; continue electrolytes through the day.
Electrolyte tip: Target 300–600 mg sodium/hour in warm conditions between drinks and gels; adjust to personal tolerance.
Post-Race Recovery Tips (By Day)
- After every race: 5–10 minutes walk, gentle mobility, and dry shirt/socks.
- Feet care: Apply anti-chafe, check for hot spots, and change into recovery footwear (Oofos, Hoka slides).
- Sleep: Prioritize 7–9 hours; short afternoon naps (20–30 minutes) are helpful—avoid long naps that disrupt bedtime.
- Ice vs. heat: Cool showers and light compression day-of; save heat for tight hips/back later in the weekend if helpful.
- Caffeine: Useful pre-race; taper post-race to avoid sleep disruption.
Packing Checklist (Quick Hits)
- Race-day kits pre-bagged per day (socks, top, bottoms, anti-chafe, bib belt).
- Throwaway layer for early starts.
- Gels/chews, electrolyte packets, soft flask (if you carry one).
- Anti-chafe, sunscreen, small towel, extra socks.
- Recovery slides, compression socks, mini massage ball.
Call to Action
Want a custom pacing, corral, and fueling plan for your specific pace and corral assignment?
Email Maria and I’ll tailor your Wine & Dine weekend, so you run strong and still enjoy the parks.
Contact: m.truman@magicalvacationplanner.com
To keep in the know on our travel specials —join our Magic Mail
Leave a Reply