reach your full potential
This plan provides a relaxed build-up and emphasizes run-specific strength training, mobility and nutrition. Each expertly-designed workout will help you increase your endurance and build race-ready confidence.
Preparing for Every Woman’s Marathon
Start this 16-week plan by July 29th to complete it in time for Race Day (November 16, 2024)!
Not ready to train at this level yet? Try our Base Plan!
THIS GUIDE CONTAINS:
Plan preview: week one
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total running miles | |
|---|---|---|---|---|---|---|---|---|
| Running/ Walking |
Walk 30-40 minutes | Easy effort run 3 miles | Easy-effort run 4 miles | Easy-effort run on soft surface 3 miles | Run or walk
2 miles |
Long run 8 miles |
20 miles | |
| Strength Block 1 | Mobility exercises | Total body anterior | Total body posterior |
PEEK INSIDE THE GUIDE
Power your runs with protein
Start your day with high-quality sources of protein. Choose one of these quick and easy breakfasts to get you started:
- Veggie Protein Egg Muffins
- Mango Overnight Oats with one or two hard boiled eggs
- Two whole grain waffles topped with Greek yogurt, berries and granola
- Enjoy an Iced Latte with any of your breakfast meals
Dairy milk outperforms plant-based alternatives with its 13 essential nutrients. It contains more protein than the majority of plant-based milks.
Optimize your runs
Our Training Expert, Alysha Flynn, has created warm-ups, cool-downs and strength-training exercises to help you build endurance and power. By incorporating these exercises into your routine, you’ll maximize your potential and achieve your running goals safely and effectively.
summer training tips
During your long run, consider carrying a handheld water bottle, wearing a hydration belt or vest or planning your route around water fountains.
Bring electrolyte-enhanced water or electrolyte tablets with you to replenish sodium, potassium and other electrolytes lost through sweat. This will help prevent headaches, nausea and muscle cramps.
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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