What’s a base plan?
A base plan is a guide to help you build endurance, strength and aerobic efficiency so that you are prepared to start a formal marathon training plan! It will help you feel stronger while running for longer.
Preparing for Every Woman’s Marathon
Start this base plan by May 4 to ensure you’re ready to begin your 16-week Beginner Marathon Training Plan in time for dace ray (November 16, 2025). Be sure to check back in July for your personalized training plan.
Finished the Base Plan?
Go to Beginner Marathon Training Plan!
THIS GUIDE CONTAINS:
Plan preview: week one
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total running miles | |
|---|---|---|---|---|---|---|---|---|
| Running/ Walking |
Flexible movement 20-30 minutes
Optional: walk, light run or cross-train. Can rest instead. |
Easy effort run 1.5 miles | Easy-effort run 2.5 miles | Rest | Easy-effort run on soft surface 1.5 miles | Rest | Long run 3 miles |
8.5 miles |
| Strength Block 1 | Mobility exercises | Total body anterior | Total body posterior |
PEEK INSIDE THE GUIDE
POST-RUN RECOVERy
As runs become longer than 60 minutes, prioritizing post-run recovery will become even more important.
One of the easiest ways to support recovery is by drinking a glass of chocolate milk. It contains carbohydrates for restocking glycogen (muscle fuel) stores, protein for rebuilding and repairing muscle fibers, and fluids and electrolytes to replenish losses through sweat.
boost YOUR TRAINING
From warm-ups and cool-downs to conditioning between runs, we have exercises and videos to help you stay strong and prevent injuries, courtesy of our Training Expert, Alysha Flynn.
pro tips for you
“Running a marathon is all about your mental game. From Day 1, start sharpening it. I mean mentally coaching yourself, preventing yourself from going to dark places during your long runs and enjoying the ride. You signed up, now you get to train and race! That’s huge!”
– Danielle McLaughlin
MEET OUR TRAINING EXPERTS:
Coach Alysha Flynn (@whatrunsyou) is a Road Marathoner/Trail Ultra Runner and has been running for over 25 years. She uses her expertise to pursue a passion for coaching through her business What Runs You. Her philosophy makes running approachable and she guides women to achieve their running goals through self-discovery, empowerment and engagement with a team of support.
Kristy Baumann (@marathon.nutritionist) is a Registered Dietitian (RD), an accomplished marathon runner, a business owner and a mother of two who is all about optimizing nutrition. She empowers women runners by helping them build confidence in fueling their bodies effectively, for both long-distance running and the marathon of everyday life.
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