16-Week plan Beginner-Friendly

MARATHON BEGINNER PLAN

This plan is for you if:

  • This is your first marathon
  • You’ve completed our 12-week Base Plan
  • You’re running 15+ miles per week

OPEN GUIDE

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:

4-5 days of running per week, on a mix of road and soft surfaces

Nutrition tips and milk recipes to keep you fueled

Weight training and mobility workouts to help prevent injury

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
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.