Posts by Greg McMillan

THE LONG RUN DAY DOUBLE

CAN RUNNING TWICE ON LONG RUN DAYS SPEED RECOVERY? Before the 1996 U.S. Olympic marathon trials, I coached a woman who had long been doing a short shake-out run in the evening after her long run. She’d run 18–24 miles in the morning, rest all day (like we all should do after a long run),…
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LIQUID HAZARDS

ARE WATER STOPS SLOWING YOUR TIME? In 2009, I raced the USA Marathon Trail Championships. It was my fifth marathon and I achieved my goal of becoming national masters champion. While accomplishing this goal was valuable, I may have learned a more valuable lesson that all runners can apply to their marathon racing. Unlike most…
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6 TRAINING TWEAKS FOR YOUR SEASON

Like every coach and runner, I learn (and re-learn) new lessons all the time. Here are 6 lessons I’ve learned over the years and the training ideas that I recommend applying more often in training. #1: YEAR-ROUND LEG SPEED TRAINING Staying fast, yet avoiding anaerobic training is the key to building your basic leg speed…
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MOBILITY NIRVANA

First we called it “stretching.” Then, the word stretching went out of fashion and we started calling it “flexibility.” Soon, “flexibility” was no longer in vogue and we started calling it “mobility.” And I have to admit, I do like “mobility” best as it gets at the end goal (optimal mobility) as opposed to the…
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THE 3 RUNNER TYPES: DO YOU KNOW YOUR TYPE?

TWEAK TRAINING FOR BETTER RESULTS SIMPLY BY KNOWING YOUR RUNNER TYPE Runners can usually be divided into three general types — Speedsters, Endurance Monsters and Combo Runners – based on how they respond to training and racing. Think about your training and racing history and see which description sounds most like you. Speedsters The Speedster…
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THE LOST ART OF THE FARTLEK

A KINDER, GENTLER TRANSITION TO SPEED WORK In 2004, I helped a very talented runner build a solid aerobic base for the U.S. Olympic trials marathon, only to fail her during the race preparation phase of her training. I didn’t take into account her drive and tenacity, and when I put her on the track,…
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SOLVING THE RACE PACE PROBLEM

RELIABLE 5K AND 10K PREDICTOR WORKOUTS Spring will soon be in the air, and it will be time to hit the roads. The trouble is that coming out of winter, it’s hard to know what kind of shape you are in for your first 5K or 10K of the new racing season. Wonder no more!…
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NUTRITION, FATIGUE, AND FAST FINISHES

MARATHON SUCCESS MEANS DIALING IN THE DETAILS When you work with marathoners as fast as 2:10 and as slow as 6 hours, you learn a thing or two about what makes for a successful race. The training might be different depending on the goal, but every runner needs to consider three crucial factors. #1: NUTRITION…
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BOSTON TRAINING SERIES

SERIES INTRODUCTION If there’s one thing I’ve learned how to do, it’s help runners qualify for and then run well at Boston. In this series of articles, I’ll walk you through the training I use with athletes to prepare for the race. You’ll see how the training is not just about getting ready for another marathon.…
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