EVERY WOMANSMARATHON. POWERED BY 26.2TEAM MILK - Base Training - Training & Nutrition Guide

Sep 27, 2026

Uploaded by Ivy

A 12-week marathon base training and nutrition guide for Every Woman’s Marathon (EWM) designed for first-timers and beginner marathon runners. It explains how to build base mileage, strengthen endurance, and progress through weekly workouts, including strength training, mobility, recovery walks, rest days, and step-back weeks. The nutrition sections teach performance plate ratios for macronutrients and micronutrients, hydration targets, and practical meal-building examples to support energy, recovery, and injury risk reduction.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages23

Reading Time58 min

AccessFree to download

Training

Welcome to your 12-week marathon base plan!

Fuel your training with performance plates

Low Training Plate

Moderate Training Plate

High Training Plate

Base Training: Sample Meal Plan

EVERY WOMANSMARATHON. POWERED BY26.2TEAM MILKBase Plan # TRAINING &NUTRITIONGUIDE Before starting your marathon training &nutritionplan,use this 12-week training guide to build yourbase mileage and improve your endurance. # WELCOME ## TOYOUR12-WEEKMARATHON BASE PLAN! Deciding to run your first marathon comes with so many emotions.You may be feeling abit nervous about it,but laying a strong foundation and slowly building your endurancewill help you feel confident and capable as you head into your next stage of training.Athletes capable of running three miles should start this plan 28 weeks out from EveryWoman's Marathon(EWM).Once this plan is completed,runners can start the BeginnersMarathon Plan 16 weeks out from EWM. In partnership with Milk,Coach Alysha Flynn of What Runs You and Kristy Baumann,RD,LD,Running Dietitian,created this plan to supportfirst-timers and beginner marathoners.Over the coming weeks,you'll prepare for EWM using a combination of base mileage,endurance andstrength-training,along with weekly nutrition tips and helpful insights from our team captains. This plan provides a relaxed build-up and emphasizes strength training to help you reach your full potential.You'll run four days a week(onboth hard and sof surfaces)with plenty of walking for recovery.Each week,your expertly designed workouts and nutrition information willhelp: ● gradually increase your weekly mileage with easy-effort runs ● incorporate strength training and mobility to prevent injury ● facilitate recovery with planned rest days and step-back weeks ● build race-ready confidence with increased endurance ● establish the importance of nutrition in your training journey Lay your foundation over the next 12 weeksand take each stride of EWM with confidence! Meet your Training Experts: Alysha Flynn Coach Alysha Flynn is a Road Marathoner/Trail Ultra Runner andhas been running for over 25 years.She uses this expertise to pursueher true passion of coaching through her business What Runs You,LLC.Her coaching philosophy makes running approachable andguides women to achieve their running goals through self-discovery,empowerment and engagement with a team of support throughoutthe journey. Kristy Baumann,(aka Marathon Nutritionist)is a Registered Dietitian(RD),an accomplished marathon runner,a business ownerand a mother of two.With a focus on empowering women runners,she specializes in helping individuals build confidence in fuelingtheir bodies effectively to excel in both their training and theireveryday-life pursuits. ## FUELYOUR TRAINING WITH PERFORMANCE PLATES Nutrition is one of the most powerful tools you have to support your training.Just like gasoline powers a car,food fuels the body.The right nutrients in the right amounts give your body the energy it needs to improveendurance,recover faster and reduce the risk of injury.The wrong kind of fuel can hold you back,making youfeel sluggish or cause digestive problems. Individual nutritional needs will vary depending on your training.Performance plates are a visual tool to help ensure you're getting the rightratio of macronutrients(carbs,protein and fats)to fuel your training.The ratios will change as your training progresses,and making nutritiouschoices within each category willensure you also get the variety of micronutrients (vitamins and minerals)your body needs. Performance plates are divided into three sections: Fruits/Vegetables Starches/Grgins Protein Found in whole grains like brown rice,quinoa,oats and farro;legumes andbeans like lentils,black beans andchickpeas and root vegetables likesweet potatoes,green peas and corn,starches and grains provide Protein is essential for muscle repairand recovery.Lean protein sourcesinclude lean meats,poultry,fish,eggs,tofu,tempeh,beans and lentils anddairy products like milk. Eating a variety of colorful fruits andvegetables provides vitamins,minerals,fiber and antioxidants toprotect the body from the

FAQs

Who is the 12-week EWM base plan for, and when should athletes start it?

Athletes capable of running three miles should start the plan 28 weeks out from Every Woman’s Marathon (EWM). After completing it, runners can begin the Beginners Marathon Plan 16 weeks out from EWM.

What does the plan recommend for weekly training structure and recovery?

You’ll run four days a week on both hard and soft surfaces, with plenty of walking for recovery. It also emphasizes strength training, mobility to prevent injury, planned rest days, and step-back weeks.

How does the guide use “performance plates” and hydration to support training?

Performance plates help balance carbs, fruits/vegetables, starches/grains, and protein so you get the right macronutrient ratios and a variety of micronutrients. Hydration guidance emphasizes drinking throughout the day to meet fluid needs and notes milk as a strong hydration option after exercise.

Sep 27, 2026

Uploaded by Ivy