Train When it works for you
In partnership with Runner’s World, Milk created this training plan with adaptations and flex days, rather than a rigid day-by-day calendar. This means you can adjust your training when the weather rains you out, your schedule goes rogue or your body needs more recovery.
Preparing for Every Woman’s Marathon
Start this 12-week plan by August 24th to complete it in time for Race Day (November 16, 2024)!
THIS GUIDE CONTAINS:
Plan preview: week one
| Day 1 (Mon/ tues) | Day 2 (wed/ turs) | Day 3 (fri) | Day 4 (sat/ sun) | Est. weekly mileage |
|---|---|---|---|---|
| Easy time on feet 40-50 minutes |
Quality session 8 x 1 minute @ 10K pace with 1-minute recovery between each |
Easy time on feet 30-35 minutes |
Long run 8-12 miles |
18 miles (Low) 25 miles (High) |
PEEK INSIDE THE GUIDE
POST-RUN tip
Refuel with a liquid within one hour post-run if you’re feeling overheated or don’t have an appetite. A smoothie with dairy milk will help your body cool down and replenish it with the nutrients needed for recovery.
TRY THIS SMOOTHIE: Blend 1 cup chocolate milk, 2 tbsp. peanut butter,
and 1 frozen banana together. Add ice as needed.
find your anchor
Before you start training, take 10 minutes to write down your why.
Why did you commit to this challenge? What inspired
and motivated you to sign up for this marathon? This will be your anchor that you will circle back to when training gets challenging—especially during your long runs. Don’t skip this step.
identiFy barriers to training
What are the things that could prevent you from running? Strategize a plan to overcome them. For instance, if you have children, line up someone to watch them or invest in a running stroller to bring them with. If they are older, have them join your shorter training sessions and be your training partner.
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