TRAINING FOR
EVERY LEVEL

Milk has training and nutrition plans to meet you wherever you are.

TRAINING FOR
EVERY LEVEL

Milk has training and nutrition plans to meet you wherever you are.

find YOUR PLAN

You don’t need to do it all on your own—we’ll help you from here.

Beginner Plans

Entry Level

beginner

base plan

Timeline: 12 Weeks (Start by May 4, 2025)

Start your training here

This base plan is for newer runners who are comfortable running a 5K and are ready to step up to something bigger—at their own pace. You can expect to train four days a week, peaking at ~18 miles/week.

Entry Level

beginner
MARATHON TRAINING plan

Timeline: 16 Weeks (Start by July 27, 2025)

This marathon training plan focuses on consistency over perfection and will help you build your confidence, not just your mileage.

intermediate plans

intermediate

base plan

Timeline: 12 Weeks (Start by May 4, 2025)

Start your training here

This base plan is for experienced runners who are comfortable running a 10K and want to keep progressing—with more structure but still some flexibility. You can expect to train four days a week, peaking at ~25 miles/week.

intermediate

MARATHON TRAINING plan

Timeline: 16 Weeks (Start by July 27, 2025)

This marathon training plan is designed to help you progress with intention and build consistency without causing burnout.

experienced plans

experienced

base plan

Timeline: 12 Weeks (Start by May 4, 2025)

Start your training here

This base plan is for competitive runners who are already comfortable running a half marathon, love structure, and want to perform at their best. You can expect to train five days a week, peaking at ~35 miles/week.

experienced

MARATHON TRAINING plan

Timeline: 16 Weeks (Start by July 27, 2025)

This marathon training plan is all about intention. You’ll train hard, recover smart and show up to race day prepared to chase a personal best.

specialized plans

Recommended for intermediate and advanced runners.

postpartum plan

Timeline: 16 Weeks

The ultimate postpartum training guide that honors your time and your body.

flexible schedule plan

Timeline: 12 Weeks

An adaptable training guide to get the weekly miles in while still balancing family, work and life.

indoor-outdoor plan

Timeline: 14 Weeks

A hybrid training guide to help you navigate the challenges of any weather.

our EXPERTS

We partnered with professionals to create training plans that help you reach your full potential.

read their Q&A
Alysha Flynn Instagram Instagram Icon

Official Training Expert

Kristy Baumann Instagram Instagram Icon

Official Nutrition Expert

JOIN #TEAMMILK ON STRAVA

Join our supportive community of like-minded women striving for better. Let’s inspire each other, track our progress and achieve our running goals together.

Run with us

CHAI QUINOA PROTEIN BREAKFAST BOWL

Quinoa and milk, with 30g of protein and all nine essential amino acids, make an excellent breakfast duo for muscle repair and recovery.

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CHOCOLATE MILK OVERNIGHT OATS

This recipe provides so much great nutrition between milk’s 13 nutrients, ample fiber, and the sustaining complex carbs from oatmeal.

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PROTEIN POWER HUEVOS RANCHEROS

Deliciously satiating with a fresh glass of milk and packing a real protein punch at 30g—our huevos are perfect for post-training recovery.

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