16-Week plan made for moms

POSTPARTUM PLAN

This plan is for you if:

  • You’ve gotten the OK from your physician to start training
  • This is your first marathon postpartum
  • You need flexible training options with plenty of rest

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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:

4 runs per week to slowly increase your mileage, with plenty of built-in rest days

Nutrition tips and milk recipes to fuel you and your baby

Speed and flow workouts to strengthen and stretch your muscles

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)

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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.

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.

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