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:
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 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 (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.
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