TRAIN FOR A NEW PR
This plan prepares experienced runners to reach their race goals with structured speed workouts, peak mileage (between 50 and 55 miles) and weekly strength training, in combination with weekly nutrition tips and insights from our running captains, training experts and performance nutritionists.
Preparing for Every Woman’s Marathon
Start this 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 Beginner Plan!
THIS GUIDE CONTAINS:
Plan preview: week one
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total running miles | |
|---|---|---|---|---|---|---|---|---|
| Running/ Walking |
Easy-effort run 5 miles + Uphill strides |
6 miles
6 x 60-second surges |
Recovery run 4 miles |
Easy-effort run on soft surface 5 miles | Run or walk
2.5 miles |
Long run 10 miles |
32.5 miles | |
| Strength Block 1 | Mobility exercises | Total body anterior | Total body posterior |
PEEK INSIDE THE GUIDE
stay hydrated during summer runs
As a general rule of thumb, aim to drink half of your body weight in ounces of fluids per day. For example, a 150 pound runner would aim to drink about 75 ounces of fluids per day, in addition to replacing fluids lost through sweat.
After your run, rehydrate and recover with chocolate milk. Research shows milk is one of the best beverages for hydration, even better than water. Especially after exercise, chocolate milk is a great option to help replace the electrolytes that are lost in sweat (like potassium, sodium, magnesium and calcium).
Optimize your training
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.
create your race day fueling plan
Each weekly long run is an opportunity to train your stomach and practice how you’ll fuel on race day. Use the chart inside this plan (on Page 13) as a guide for gradually increasing your carb intake.
Every Women’s Marathon will have Gu Liquid Energy Gels, Mortal Hydration and water on the course.
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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