Reach your full potential
This plan provides a progressive build toward race day with balanced mileage, strength support and clear stepback weeks. It’s expertly designed for those looking to improve.
Preparing for Every Woman’s Marathon
Start this plan by July 24th to complete it in time for Race Day (November 16, 2025)!
Not ready to train at this level yet?
Try our Intermediate Base Plan!
THIS GUIDE CONTAINS:
Plan preview: week one
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Running | Rest | Easy-effort run 4 miles + strides |
Speed workout 6 miles |
Recovery run on soft surface 3 miles |
Rest | Flexible movement 3 miles or rest |
Long run
11 miles |
| Strength | Choose any two non-consecutive days Total Body Anterior – Block 2, Total Body Posterior – Block 2 |
||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Running | Rest | Easy-effort run 4 miles + strides |
Speed workout 6 miles |
Recovery run on soft surface 3 miles |
Rest | Flexible movement 3 miles or rest |
Long run
11 miles |
| Strength | Choose any two non-consecutive days Total Body Anterior – Block 2 Total Body Posterior – Block 2 |
||||||
PEEK INSIDE THE GUIDE
Power your runs with protein
Start your day with high-quality sources of protein. Choose one of these quick and easy breakfasts to get you started:
- Veggie Protein Egg Muffins
- Mango Overnight Oats with one or two hard boiled eggs
- Two whole grain waffles topped with Greek yogurt, berries and granola
- Enjoy an Iced Latte with any of your breakfast meals
Dairy milk outperforms plant-based alternatives with its 13 essential nutrients. It contains more protein than the majority of plant-based milks.
find your anchor
Before you start training, take 10 minutes to write down your why.
Why did you commit to this challenge? What inspired and motivated you to sign up for this marathon? This will be your anchor that you will circle back to when training gets challenging — especially during your long runs. Don’t skip this step.
identiFy barriers to training
What are the things that could prevent you from running? Strategize a plan to overcome them. For instance, if you have children, line up someone to watch them or invest in a running stroller to bring them with. If they are older, have them join your shorter training sessions and be your training partner.
MEET OUR TRAINING ADVISORS:
Alysha Flynn is a Road Marathoner / Trail Ultra Runner and has been running for over 25 years. She uses this expertise to pursue her true passion of coaching through her business What Runs You, LLC.
Her coaching philosophy makes running approachable and guides women to achieve their running goals through self-discovery, empowerment and engagement with a team of support throughout the journey.
Kristy Baumann (aka Marathon Nutritionist) is a Registered Dietitian (RD), an accomplished marathon runner, a business owner and a mother of two.
With a focus on empowering women runners, she specializes in helping individuals build confidence in fueling their bodies effectively to excel in both their training and their everyday life pursuits.
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