12-Week plan EXPERT LEVEL

EXPERIENCED
BASE PLAN

This plan is for you if:

  • You’re a competitive runner
  • You’re comfortable running a half marathon
  • You’re all about structure and peak performance

VIEW GUIDE

What’s a base plan?

A base plan is a guide to help you build endurance, strength and aerobic efficiency so that you are prepared to start a formal marathon training plan! It will help you feel stronger while running for longer.

Preparing for Every Woman’s Marathon

Start this base plan by May 4 to ensure you’re ready to begin your 16-week Experienced Marathon Training Plan in time for race day (November 16, 2025). Be sure to check back in July for your personalized training plan.

Finished the Base Plan?
Go to Experienced Marathon Training Plan!

THIS GUIDE CONTAINS:

Icon of a running shoe in a colorful gradient.

Easy-effort runs with gradually increasing mileage

Icon of a bottle of milk in a colorful gradient.

Nutrition tips and milk recipes to keep you fueled

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Supplemental workouts for strength and mobility

Plan preview: week one

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total running miles
Running/
Walking
Rest Easy-effort run
5 miles 


+ 


4-6 sets x
15-20-second strides at the end of your run with walk or jog recovery between
No speed work
5 miles Recovery run:
Soft surface
4 miles Easy-effort run
4 miles Flexible movement
2 miles


Optional: walk, light run or cross-train. Can rest instead.
Long run
8 miles
28 miles
Strength 
Block 1 Mobility exercises Total body anterior   Total body posterior        

PEEK INSIDE THE GUIDE

Two women sitting back to back as they drink from a refreshing bottle of chocolate milk as they recover from a long run in the Arizona desert.
A group of women stretch in the grass post run.
Two women race through a neighborhood during a weekly easy effort run.

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 (muscle fuel) stores, protein for rebuilding and repairing 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

“1. Prioritize sleep. 2. Splurge on a massage or two. 3. Easy days are easy—hard days are hard. If an easy day is scheduled, take advantage of it and make sure you’re recovering.”

– Des Linden

MEET OUR TRAINING EXPERTS:

Alysha Flynn
Alysha Flynn Instagram Instagram Icon
Official Training Expert

Coach Alysha Flynn (@whatrunsyou) is a Road Marathoner/Trail Ultra Runner and has been running for over 25 years. She uses her expertise to pursue a passion for coaching through her business What Runs You. Her philosophy makes running approachable and she guides women to achieve their running goals through self-discovery, empowerment and engagement with a team of support.

Kristy Baumann
Kristy Baumann Instagram Instagram Icon
Official Nutrition Expert

Kristy Baumann (@marathon.nutritionist) is a Registered Dietitian (RD), an accomplished marathon runner, a business owner and a mother of two who is all about optimizing nutrition. She empowers women runners by helping them build confidence in fueling their bodies effectively, for both long-distance running and the marathon of everyday life.

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.