weather-proof your training
In partnership with Runner’s World, Milk created this 14-week training plan to carry you through winter or rainy seasons with a combination of road and treadmill running. The key to this unique plan is knowing when to pivot and adjust your programming on the fly.
Preparing for Every Woman’s Marathon
Start this 14-week plan by August 10th to complete it in time for Race Day (November 16, 2024)!
THIS GUIDE CONTAINS:
Plan preview: week one
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 or 7 | Est. weekly mileage |
|---|---|---|---|---|---|---|
| Easy run 6 to 7 miles |
Easy run 5-6 miles |
Speed work 4 miles + Intervals (15 x 1 minute @ 10k pace + 45-second recovery jog) |
Strength work Workout 1 (See guide) |
Easy run 5 to 6 miles |
Long run or rest 10 to 12 miles |
32 miles (Low) 39 miles (High) |
PEEK INSIDE THE GUIDE
hydration support
Have a glass of dairy milk 30 to 60 minutes before strength training. Dairy milk contains sodium, which can act like a sponge and hold water in your muscles.
Before, during and after strength training, sip on water infused with electrolytes to stay hydrated and promote recovery.
rotate strength workouts
MAIN STRENGTH WORKOUT #1
Complete four rounds, resting 60 seconds between rounds.
- Dumbbell Goblet Squat (10 reps)
- Bodyweight Reverse Lunge (10 reps each side)
- Dumbbell Romanian Deadlift (10 reps)
cold weather wisdom
Your body temperature rises as you run, so dress in layers on cold winter days.
Your running outfit should include a base layer, such as a skin-tight tee; a middle insulating layer like a half-zip fleece; and an outer layer that is wind- and waterproof. As you heat up, peel off a layer or two to stay comfortable but still protected from the elements.
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