run like a mother
In partnership with Runner’s World, Milk created this 16-week program that caters specifically to the needs of moms training for their first marathon after giving birth. This training guide honors your distinct challenges, whether they be sleepless nights, a “new” body shape, or scheduling snafus.
Preparing for Every Woman’s Marathon
Start this 16-week plan by July 27th to complete it in time for Race Day (November 16, 2024)!
THIS GUIDE CONTAINS:
Plan preview: week one
Day 1 | Day 2 or 3 | Day 4 | Day 5 | Day 6 | Day 7 | Est. weekly mileage |
---|---|---|---|---|---|---|
Easy run 4 to 5 miles |
Speed work or rest 3-4 easy miles |
Rest | Easy run 2 to 3 miles |
Long run 5 to 6 miles |
Rest | 14 miles (Low) 18 miles (High) |
PEEK INSIDE THE GUIDE
![hydration-postpartum-jpg](https://media.everywomansmarathon.com/wp-content/uploads/2024/07/02011452/hydration-postpartum-jpg.webp)
![Stretch-postpartum-jpg](https://media.everywomansmarathon.com/wp-content/uploads/2024/07/02011455/Stretch-postpartum-jpg.webp)
![body-postpartum-jpg](https://media.everywomansmarathon.com/wp-content/uploads/2024/07/02011456/body-postpartum-jpg.webp)
postpartum hydration
Hydration is imperative for postpartum women, especially if you’re breastfeeding because it helps protect your milk supply. Drink plenty of fluids during the day and around your training, aiming for at least 8 to 10 glasses per day.
Dairy milk checks both boxes since it hydrates better than water and has 13 nutrients, including calcium, choline, iodine, potassium and vitamin D—all of which are especially important for breastfeeding moms.
Flow workouts to help you stretch
Complete three rounds. For each flow, allow yourself 20-30 seconds for transitioning from one movement to the next.
- Dead Bug – 40 seconds
- Cat/Cow – 40 seconds
- Deep Squat and Sway – 40 seconds
- Clamshell – 20 seconds (each side)
- Rest – 60 seconds
listen to your body
If you’re feeling physically and mentally exhausted, shorten the distance of your run. Alternately, you can swap a rest day with a run day if you simply can’t make it happen.
Remember that your ability to work at intensity will change day by day, especially when you have a new baby. So skip the stopwatch and instead run by feel.
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