12-Week plan Beginner-Friendly

MARATHON BASE PLAN

This plan is for you if:

  • You’re comfortable running a 5K
  • You’re running your first marathon
  • You’re coming off of a running break

OPEN GUIDE

What’s a base plan?

A base plan is a guide to help you build endurance, strength and aerobic efficiency so you’re ready to start a more formal marathon training plan. It will give you the foundation you need to train hard and avoid injuries.

Preparing for Every Woman’s Marathon

If you start this base plan by May 6th, you’ll have time to complete a 16-week marathon training plan before Race Day (November 16, 2024)!

THIS GUIDE CONTAINS:

Easy-effort runs with gradually increasing mileage

Nutrition tips and milk recipes to keep you fueled

Supplemental workouts for strength and mobility

Plan preview: week one

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total running miles
Running/
Walking
Walk 20-30 minutes Easy-effort run 1.5 miles Easy-effort run 2.5 miles Easy-effort run on soft surface 1.5 miles Rest Long run 
3 miles 8.5 miles
Strength 
Block 1 Mobility exercises Total body anterior Total body posterior

PEEK INSIDE THE GUIDE

POST-RUN RECOVERy

As runs become longer than 60 minutes, prioritizing post-run recovery will become even more important.

One of the easiest ways to support recovery is by drinking a glass of chocolate milk. It contains carbohydrates for restocking glycogen stores, protein for rebuilding muscle fibers and fluids and electrolytes to replenish losses through sweat.

boost YOUR TRAINING

From warm-ups and cool-downs to conditioning between runs, we have exercises and videos to help you stay strong and prevent injuries, courtesy of our Training Expert, Alysha Flynn.

pro tips for you

“Use every long run as preparation for race day. Try to run your long runs at the same time as the race. Eat the same food before your long run. That way race day feels like just another long run you’ve rehearsed.”

– Alison Mariella Désir

MEET OUR TRAINING EXPERTS:

Alysha Flynn
Alysha Flynn Instagram Instagram Icon
Official EWM Training Expert

Alysha Flynn is a Road Marathoner / Trail Ultra Runner and has been running for over 25 years. She uses this expertise to pursue her true passion of coaching through her business What Runs You, LLC.

Her coaching philosophy makes running approachable and guides women to achieve their running goals through self-discovery, empowerment and engagement with a team of support throughout the journey. 

Kristy Baumann
Kristy Baumann Instagram Instagram Icon
Official EWM Nutrition Expert

Kristy Baumann (aka Marathon Nutritionist) is a Registered Dietitian (RD), an accomplished marathon runner, a business owner and a mother of two.

With a focus on empowering women runners, she specializes in helping individuals build confidence in fueling their bodies effectively to excel in both their training and their everyday life pursuits.

Don’t Stop Now

Start training with this guide today, or check out our other training resources, recipes and expert advice to support you on your journey.