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.

CHOOSE YOUR PLAN

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

Beginner-Friendly

base plan

Timeline: 12 Weeks

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Start your training here

Base plans help you build endurance, strength and aerobic efficiency. After completing this 12-week plan, you’ll be in your best condition to begin one of our training plans below.

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Beginner-Friendly

beginner plan

Timeline: 16 Weeks

Paired with our base plan, this training guide will help you build your endurance and cross the finish line with confidence.

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flexible SCHEDULE plan

Timeline: 12 Weeks

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

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indoor-outdoor plan

Timeline: 14 Weeks

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

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Experienced plan

Timeline: 16 Weeks

A training guide for experienced or competitive runners who have completed several marathons and want to achieve a PR.

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postpartum plan

Timeline: 16 Weeks

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

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our Experts

We partnered with professionals to create a range of training plans and answer your top questions about training, injury prevention, nutrition and more.

read their Q&A
Alysha Flynn Instagram Instagram Icon

Official EWM Training Expert

Kristy Baumann Instagram Instagram Icon

Official EWM 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

Train like a mother

Our partner, Newborn & Parenting Support (NAPS), has created a series of workshops to help equip mothers with the tools they need to balance training and day-to-day life.

learn about naps

workshop 1 communication and boundaries

Join Jamie O’Day, a nurse, mom and co-founder of NAPS, as she shares tools to maintain healthy boundaries and communication to reach your training milestones.

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Train like a mother

workshop 2 Asking for Help and Outsourcing

Whether you’re juggling work, kids or both, this workshop will equip you with the strategies you need to create a support system that keeps you on track—literally.

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naps workshop

FUELING YOUR RUNS

The right training needs the right nutrition. Here are some milk-based
recipes to help you recover faster and fuel better.

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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