Wanted a coach to take training to the next level and the idea of a social network for runners appealed to me. I had been using McMillan’s running calculator for training on my own and was excited by the opportunity to get more advice from him.
Your Personalized McMillan High School Summer Training Plan
4-6 Days Per Week
16 Weeks
Recovery & Cross-training Days
Strength, Core, Form Routines
Q&A with the Coach
Plan Details
I picked this plan for you because it perfectly matches your goal and what I've found works. Week by week, you'll see your fitness improve plus you'll stay injury free with the included strength, core and form routines.
Key reasons McMillan training is #1:
- Flexibility: Simply drag and drop to move runs when "life" happens
- Perfect Pacing: Your McMillan Calculator paces are integrated into your plan
- Coach Access: Unlimited Q&A as you train
You'll find the plan a fun challenge so let's get started today!
All Plans Include:
- Easy-to-use training calendar
- Intuitive app includes all you need on your phone
- Workouts sync to your smartwatch
- Tools to track and analyze your progress, pace, heart rate, and more
Peak Week Plan Preview
Here's a sneak peek at your Peak Training Week! This is the toughest week you'll hit toward the end of your training. It should push you—but not break you. If it looks too intense, tweak your weekly mileage using the toolbar below.
Monday
Day Off
OFF
Workout Purpose:
Complete day off
Coach Notes:
ÒRemember, everything you need is already inside of you.ÓUnknown
Tuesday
Leg Speed
Warm up 10-15 minutes + Leg Speed: 10-12 x 150m stride with 150m walk/jog recovery + Cool down 10-15 minutes
Workout Purpose:
Strides are NOT all-out sprints but are short periods of faster running at your goal championship season XC pace. After a few Stride Workouts (which I recommend you do on an XC surface), begin to perform them on a rolling course so that some strides are performed on up hills, some on flat ground and some on down hills. Watch our Stride Workout Video:
Coach Notes:
I always get a bigger mental boost when I get out the door on the blah days. So, relish these days as they provide a bigger mental reward.
Prehab:
Runner's Core Routine Stage 3. Running form drills.
Duration: ~45 minutes
Wednesday
Recovery Day (Off, Cross-Train or Optional Run)
Off, Cross-Train or Easy Run for 25-35 minutes
Workout Purpose:
Recovery day after yesterday's workout.
Coach Notes:
AVERAGE pace is more important than CURRENT pace. Learn to flow with the run, the terrain, the route. Worry less about pace varying within your run. It will. Focus on average pace across the run
Thursday
Hill Workout
Warm up 10-15 minutes + Hill Workout: 8-10 x 30-45 second moderately sloped hill with jog down as recovery + Cool down 10-15 minutes
Workout Purpose:
Build leg strength and VO2max
Coach Notes:
Repeat after me: "I can do it. I will do it. I can do it. I will do it. I can do it. I will do it." Say it rhythmically and often.
Prehab:
Runner's Core Routine Stage 3. Running form drills.
Duration: ~45 minutes
Friday
Recovery Day (Off, Cross-Train or Optional Run)
Off, Cross-Train or Easy Run for 25-35 minutes
Workout Purpose:
Recovery day
Coach Notes:
"The five S's of sports training are: Stamina, Speed, Strength, Skill and Spirit; but the greatest of these is Spirit." Ken Doherty
Saturday
Easy Run
25-35 minute Easy Run
Workout Purpose:
Just run easy. These easy runs lay the foundation for faster running later.
Coach Notes:
"Be somebody's hero, even if that somebody is you. Believe in what you do so that others can believe in themselves, too." Manny Edelstein
Prehab:
Runner's Core Routine Stage 3. Running form drills.
Duration: ~30 minutes
Sunday
Fast Finish Long Run
60-75 minutes with the last 5-10 minutes at a medium-hard effort
Workout Purpose:
Build endurance and stamina.
Coach Notes:
When you get tired, smile a lot. This makes the brain happy. We know from neuroscience that a happy brain = less fatigue, more power.
Duration: ~68 minutes
Level 3
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