McMillan Training and Coaching
McMillan Coaching Philosophy
- We believe a customized program is better than a generic program.
- We believe a coach is a trusted partner in your quest to be better.
- We believe all runners deserve the same personal attention and expert advice that the world's best runners receive.
"I've tried them all and McMillan is the best of the best."
Bonnie L
Select your program above - based on your target event as well as the length of time until the race. After paying, you'll fill out the athlete questionnaire. This questionnaire will gather complete information on you, your training and racing history as well as your goals. We'll do a complete evaluation of your previous training and racing. We'll determine your strengths and weaknesses as a runner. We'll evaluate your goals and determine how to best advance you toward them. If necessary, we'll follow-up to gather more details or get clarification.
Lastly, we'll design and build a fully customized program just for you. Using the training principles that have led to the successes you've read about on this website, your program will gradually but progressively guide you toward your race(s). It will include any tune-up races you have as well as vacations/work travel, etc. - a fully personalized training plan. You'll train optimally and avoid the pitfalls that come with following a generic program. You'll become a better runner. Period.
Once the design step is completed (usually taking 1-2 weeks), your new program is emailed to you along with other helpful worksheets, charts, tips and tricks. Then, you're off and running (literally) toward your goals!
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What's the difference between Personal Coaching and Training Plans?
The key difference between Personal Coaching and Training Plans is interaction. With Personal Coaching, you have UNLIMITED contact with your very own personal coach. The coach/athlete relationship is vital in terms of being able to adjust a schedule as things get in the way... which they sometimes do. With Training Plans, you'll also receive a fully personalized training program based on your strengths, weaknesses and goals but interaction is limited to questions about how to implement the training program. If you need someone to adjust your program based on your results and to help strategize your race plan, then Personal Coaching is the best option.
Training Plans Personal Coaching Individualized training plan McMillan Training Manual McMillan Race Strategy Guide McMillan Nutrition Guide McMillan PRO annual subscription Personal Online Coach Ongoing modifications to your plan based on results, life schedule, etc. Individualized race strategy sessions Access to our Nutrition Coach Unlimited emails, calls, text, Skype Advice on cross training, injury prevention and running form drills - I'm not a fast runner, is your program right for me? You bet! We work with runners at the back, middle and front of the pack. Our only criteria is determination. If you are goal-oriented and determined to reach your goals then we're here to help, no matter what your pace.
- If I sign up for a Training Plan, what if something (illness, life stress, injury, pregnancy) comes up and need to take a break from the training? Should life get in the way and for whatever reason you are unable to complete the program you can always keep it and use it next time around. There are many examples of athletes who have had to cut a program short but then re-used it for their next training cycle and everything went great!
- Do you coach ultramarathoners? You bet! Ultramarathon guru Ian Torrence is a master at helping runners conquer all distances above the marathon (and even stage races as well). Click HERE to learn more about our ultramarathon coaching program.
- Do you coach triathletes? Yes and no. We are happy to help multi-sport athletes with their running. However, we only help with your running. If you want a full program with all sports, then we recommend you work with a multi-sport specific coach. We will, of course, schedule the training taking into account your other activities but feel we aren't qualified to provide cycling and swimming workouts.
Would you like a coach by your side as you train for your race? Sign up for our Personal Coaching and you'll not only have an expert to plan your training but someone to talk with about race strategy, performance nutrition, injury prevention, stretching and much, much more. And best of all, communication is UNLIMITED. Call, email, text, Skype as much as you'd like. We emphasize the "personal" in personal coaching and you'll see why one of our athletes said, "I've tried them all and McMillan is the best!"
After signing up you will receive an email that contains our athlete questionnaire complete with detailed questions about YOUR training and racing history, YOUR life schedule and YOUR goals. You will be asked to email that back to us and then we will craft a truly individualized training plan based on your answers.
Your coach will be available via email, phone, text or Skype on an unlimited basis throughout your training. Your training is sent in 3-5 week blocks so that we can listen to your feedback along the way and change things as necessary. The training will come in the form of an Excel spreadsheet where you'll find the details for each and every day of the week throughout your program. No more guesswork on what to run. Just check today's date on the schedule. We also list the purpose for each workout as well as any special instructions or goals for workouts and races.
Your Part
This is the important part. Personal coaching is a two-way street. Just as we provide the training plan, we expect you to provide the feedback that will allow us to help you best. Throughout the program, we expect (and rely upon) consistent feedback (weekly or bi-weekly) via e-mail, phone, etc. Let us know the results of each key workout, race, any problems with the training, upcoming vacations, family commitments, etc. This allows us to make any necessary adjustments to the training schedule. After all, the schedule you receive is not set in stone but is a work in progress. It is modified continually based on your feedback and with the results of each workout and race so it is your responsibility to keep us updated on how the training is going.
As mentioned (and unlike other coaching programs), we don't limit the number of calls or e-mails from athletes. We wholeheartedly welcome and encourage your feedback as often as necessary, especially in the early part of the training schedule. Ask all your questions. Let us know how things are going - both physically and mentally. You are the only one who truly knows your body so we rely on your feedback to keep your program on the fast track to success.
-
What's the difference between Personal Coaching and Training Plans?
The key difference between Personal Coaching and Training Plans is interaction. With Personal Coaching, you have UNLIMITED
contact with your very own personal coach. The coach/athlete relationship is
vital in terms of being able to adjust a schedule as things get in the way... which
they sometimes do. With Training Plans, you'll also receive a
fully personalized training program based on your strengths, weaknesses and
goals but interaction is limited to questions about how to implement the training
program. If you need someone to adjust your program based on your results and
to help strategize your race plan, then Personal Coaching is the best option.
Training Plans Personal Coaching Individualized training plan McMillan Training Manual McMillan Race Strategy Guide McMillan Nutrition Guide McMillan PRO annual subscription Personal Online Coach Ongoing modifications to your plan based on results, life schedule, etc. Individualized race strategy sessions Access to our Nutrition Coach Unlimited emails, calls, text, Skype Advice on cross training, injury prevention and running form drills - I'm not a fast runner, is your program right for me? You bet! We work with runners at the back, middle and front of the pack. Our only criteria is determination. If you are goal-oriented and determined to reach your goals then we're here to help, no matter what your pace.
- If I sign up for Personal Coaching, what if something (illness, life stress, injury, pregnancy) comes up and need to take a break from the training? Life happens and when it does, we simply put your program "on hold" until you return. You are credited for any unused weeks or months of training and your clock starts back up when you return to training.
- Do you coach ultramarathoners? You bet! Ultramarathon guru Ian Torrence is a master at helping runners conquer all distances above the marathon (and even stage races as well). Click HERE to learn more about our ultramarathon coaching program.
- Do you coach triathletes? Yes and no. We are happy to help multi-sport athletes with their running. However, we only help with your running. If you want a full program with all sports, then we recommend you work with a multi-sport specific coach. We will, of course, schedule the training taking into account your other activities but feel we aren't qualified to provide cycling and swimming workouts.
Staff
Greg McMillan, M.S. – Founder & Head Coach
Greg McMillan is a runner, exercise scientist and coach who has the unique ability to combine the science of endurance performance with the art of real-world coaching. Greg has a masters degree in Exercise Physiology where his research focused on the determining factors of distance running performance. A student of the sport since he began running in high school, he continues to apply advances in sports science to his training programs. As with his study of sports science, Greg continues to learn from the athletes and coaches of yesterday and today. He vigorously studies the great books on running and is eager to be around successful coaches and athletes to learn from their experiences. His mentors include the late, great Arthur Lydiard (who he toured with on Lydiard’s last US tour), Olympic Coach Dr. Joe Vigil, world-famous Italian coach Gabrielle Rosa (who he worked under for two years), the Lydiard Foundation’s Nobby Hashizume, Peak Running Performance founder Guy Avery and USA Track & Field physiologist Dr. David Martin.
Throughout his coaching career, Greg has been successful at helping a wide range of athletes. He has coached Olympians, Boston Marathon qualifiers as well as beginners. The bulk of his athletes are everyday runners balancing work, family and other commitments with their running.
Running Accomplishments & Stats:
PRs: 800m - 1:57, 1500m - 3:57, 5000m - 14:55, 10000m - 30:57, Half-Marathon - 1:10:28, Marathon - 2:31:58
High School State Champion – 1600m (1987)
National Champion – USATF Masters Trail Marathon (2009)
Andrew Middleton – Assistant Coach & Director of Multimedia
Andrew Middleton has worked along side Greg McMillan since 2005. "Middle" as he is called was an All Conference, All Region, and All American distance runner for the University of Texas Longhorns, as well as First Team Academic All-Big XII in Cross Country and Track & Field. Since his collegiate days, Middleton has moved to longer distances and is the 2009 Tucson Half-Marathon Champion.
Running Accomplishments & Stats:
5000m - 14:10.28 10000m - 28:54.87 15k - 47:04 Half-Marathon - 1:04:48
2009 Tucson Half-Marathon Champion
2010 Sedona Half-Marathon Champion
Ian Torrence – Assistant Coach, Ultramarathon Guru
Ian ran competitively for the cross-country and track teams at Allegheny College (PA). He is a legend in the trail/ultra community having now finished 165 ultras, 24 of which were 100-mile races. In all, Ian has won 50 ultramarathons. Some of his wins include the Massanutten Mountain Trail 100 Mile Run twice and the Superior Trail 100 Mile Run. He’s a two-time, top-ten finisher at the Western States 100 Mile Endurance Run. He’s finished the JFK 50 Mile Run seventeen times, placing as high as second twice. He was part of a four-person team that won and set a course record at the Oxfam Hong Kong Trailwalker 100K in 2001. In 2002, he completed the Grand Slam of Ultramarathons by finishing Western States 100 Mile Endurance Run, Vermont 100 Mile, Leadville Trail 100 Mile, and the Wasatch Front 100 Mile in a single summer.
Running Accomplishments & Stats:
Marathon: 2:42:49 (road) 50 Kilometer: 3:20:29 (road), 3:21:57 (trail) 50 Mile: 6:09:27 (trail) 100 Kilometer: 7:35:07 (road), 8:49:53 (trail) 100 Mile: 16:38:08 (trail)
Andrew Lemoncello – Assistant Coach & resident Olympian
Olympian Andrew "Lemon" Lemoncello has been an athlete under Greg McMillan since 2007 and has improved over every distance since. They began working together initially when Andrew was a steeplechaser and has since gone onto become successful in longer distances. He made the move to the marathon in early 2010 in order to focus his training towards the 2012 London Olympics. Andrew has a BA in Sport Studies (Stirling University, Scotland) and a BSc in Sports Management (Florida State University). He brings 12 years of international racing experience over all surfaces to the company and hopes this experience will help athletes of all levels to become better runners.
Running Accomplishments & Stats:
1500m – 3.45 3,000m Steeplechase – 8.22.95 5,000m – 13.33 10,000m – 27.57 5km Road – 13.59 10km Road – 28.47 Half Marathon – 63.03 Marathon – 2.13.40
8th Place 2010 London Marathon (Debut)
2008 Beijing Olympic Games (Steeplechase - Great Britain)
2007 and 2005 World Championship team member
4 Time All American (FSU)
FSU record holder in 3,000m Steeplechase, 5,000m, 10,000m,
Ben Rosario – Assistant Coach & Marketing Director
Ben joined the McMillan staff in February of 2012 after a six year run as co-owner of Big River Running Company, a run-specialty store in his hometown of Saint Louis, Missouri. Ben and his business partner started the store from scratch in 2006 and turned it into one of the top fifty stores in the country. An accomplished runner, Ben was the runner-up at the US Marathon Championships in 2005 and was coached by Greg McMillan in his build-up to the Olympic Trials Marathon in 2007. He brings a wealth of business and coaching knowledge to the McMillan staff having worked with thousands of runners of all ages and abilities during his years in Saint Louis.
Running Accomplishments & Stats:
Mile – 4:03 3,000m 8:18 5 Mile Road- 24:01 Marathon – 2.18:53
Two-time Olympic Trials Marathon Qualifier
7th place 2006 US Club Cross Country Championships
2nd place 2005 US Marathon Championships- Twin Cities Marathon
Youngest qualifier 2004 US Olympic Trials- Men’s Marathon
Division II All American at Truman State University
Jonny Wilson – Assistant Coach
Jonny ran Division I Cross-Country and Track & Field at the University of Richmond (VA). In 2010 he helped the Spiders earn the program's first Atlantic 10 Conference title and first NCAA Championship appearance. He is continuing to run post-collegiately and is focusing on longer distances in an effort to reach his goal of qualifying for the 2016 U.S. Olympic Marathon Trials. Jonny's passion for running is contagious and he takes a lot of pride in helping runners, new and old, accomplish their goals and chase down their dreams.
Running Accomplishments & Stats:
5000m - 14:51.07 5k (Road) - 14:53 5 Mile (Road) - 24:20 10000m - 30:28.78 10k (Road) - 30:37.4 Half-Marathon - 1:05:25
5th place (1st American) 2012 American Family Fitness Half-Marathon
3rd place (1st American) 2012 ING Hartford Half-Marathon
8th place 2012 Great Cow Harbor 10k
14th place (3rd American) 2012 TD Bank Beach 2 Beacon 10k
2nd place 2011 Manchester City Half-Marathon
Annika Braun – Assistant Coach
Annika moved to Flagstaff in 2010 after graduating from Western State College of Colorado with a BS in Exercise Science-physiology and health and wellness. At Western Annika was a multiple time all-conference and all-region performer, helping the Mountaineers to four straight top-ten finishes at the national cross country meet. She also received several all-academic awards and worked at Western's High Altitude Performance Lab. Annika battled injuries during her college career but those struggles are what fueled her desire to be a coach and help people reach their goals. Annika has coaching experience at the college and high school level and has spent time as a personal trainer. She is married to adidas-McMillanElite runner Aaron Braun and they had their first baby, daughter Makenzie Mae in the fall of 2011. She is back to running and hopes to continue to train and enjoy racing for the love of running.
Running Accomplishments & Stats:
Mile- 5:07 3,000m- 10:16 5k- 17:36 6k xc- 22:10
Kelly Liljeblad – Nutrition Coach
Kelly Liljeblad brings her experience as a runner, triathlete, and sports nutrition coach to McMillan Running. Kelly is a professional Ironman triathlete and has also competed at the elite level in marathon racing. She's coached at the collegiate and post-collegiate level for the last 15 years, working with athletes from beginners to the front-of-the-pack and has a degree in Sport Management from the University of Massachusetts. Kelly has been studying holistic nutrition for over 3 years and is currently expanding her knowledge at the Institute of Integrative Nutrition, where she is training in more than one- hundred dietary theories and studying a variety of practical lifestyle coaching methods. Kelly’s mentors include many of the world’s top health and wellness experts such as Dr. Andrew Weil, Director of the Arizona Center for Integrative Medicine; Dr. David Katz, Director of Yale University’s Prevention Research Center; Dr. Walter Willett, Chair of Nutrition at Harvard University. Her education has equipped her with extensive knowledge in holistic nutrition, health coaching, sports nutrition, and preventive health. Drawing on this knowledge, she will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals.
OUR CLIENTS SPEAK
Julie B. / Half Marathon PR
I felt like I had wings. The plan has been so easy to follow. I have been injury-free now for 7 weeks and couldn't be happier. THANK YOU!
Wayne B. / Marathon PR
Thanks for everything! The coaching, training, support, and belief have been incredible and indescribable. I have never felt more confident, prepared, and fit for a marathon than this one.
Mary M. / Half Marathon PR
Pam L. / Beginner
As a new runner, I had no idea how to get started. Thank you for a fun program that keeps me motivated and improving. I never thought of my self as a 'runner' but now I do!
