When you start a new training cycle, you have an end-date in mind – the race. Typically this goal race is 12-16 weeks away, giving you enough time to build endurance and get faster. Whether you work with a coach or are following an online plan, the beginning weeks are devoted to building your base. Typically there is not much speed work, and you are focusing on increasing endurance while letting the muscles and tendons adapt to the stress of increased mileage.
r training like a pyramid, the base has to be the biggest. It is what creates a solid pyramid. The base of your strength training pyramid is the Stability phase. This is where you correct any muscle imbalances, rehab old injuries and prehab against future ones. These exercises teach your body proprioception – you become aware of the positioning of your body when moving. You should include lots of balance work, uncomplicated core exercises, and single leg moves to work the glutes. Thirty minutes, three to four days a week is all you need here. Start with bodyweight movements and slowly add weight as you improve. Aim for 12-15 repetitions of these stability exercises, but stop when you can’t hold perfect form anymore. Stay in this phase for at least 4-6 weeks, or longer if you have a history of injury.
Once you’ve mastered the basics, you are ready to move on to the next level of the pyramid: the Strength phase. In your running program this is where you start working on your stamina with tempo runs, hill repeats, and more. In your strength program it’s time to load up your muscles now that you’ve corrected imbalances. Think deadlifts, squats, lunges – cover all the basic movement patterns, including lateral movement. The goal of this phase is to build muscle. More muscle will keep you running longer at goal pace as you will be more resistant to fatigue. And more muscle will help you run faster, as you teach your brain to recruit more muscle fibers with every contraction. More fibers = more power.
Finally, when you are about a month out from your goal race, it’s time to add in the sexy-looking exercises of the Power phase. In your running program this is where you move into the race specific work, doing longer goal pace workouts and honing in on speed. Your strength training will mimic this as you add in plyometrics and olympic lifts – the explosive, powerful movements that prime the legs to run fast. These exercises teach your body to recruit maximum muscle fibers for quick contractions. In running this will help you pick your foot up off the ground faster during each stride. And less time on the ground means more time flying through the air.
Description
Get the routine that syncs perfectly with your run training plan.
Confused about strength training? Wonder how to sync it with your run training? Look no further! Strength in Stride is our innovative runner’s strength training system that actually flows with your training plan. Designed in phases, you build the right kind of strength at the right time so you get to the starting line healthy and the finish line faster. Easy to use and highly effective, you’ll love knowing exactly what to do and when with Strength in Stride.
THE FOUR PHASES OF STRENGTH IN STRIDE
Follow the proven four-phase strength training system and you’ll not just build a strong, supple runner’s body but you’ll peak on race day ready for your best performance.
Workout Details: In each phase, you’ll enjoy two different programs and we’ll tell you exactly which program to do when. You’ll start with lower reps and sets and progress to more reps and sets. Expect to spend between 10 and 20 minutes on each routine (shorter when starting each phase and longer at the end of each phase). You should do this routine 1-3 times per week. The end goal is to have a strength program that works with not against your running program. And because each program and each phase is different, you stay motivated for the next session.
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“I got my first Boston Qualifier today with a 21 personal record!”
– Ramona M.
This morning I ran a 3:48:16 marathon in Columbus, a PR by almost 12 minutes! I was training for sub 3:50 and I nailed it. My 3:48 finish was faster than I ever expected. THANKS FOR THE INSPIRATION AND THE AWESOME CUSTOM TRAINING PLAN. That’s two McMillan custom training plans for me and two marathon PR’s. I’ll be in touch soon for another plan.
I am BLOWN AWAY by how much your plan helped me. Here are my results: 3:58:09, pace 9:05 average. My previous PR was 4:51:40 in 2011. I beat it by 53:31! Your advice kept me calm, and I worked on my speed during short runs, that was completely different than what I had done in the past. You really know what you’re doing. Here’s a picture of me, at the finish line, when I realized I was going to break 4 hours.
The program you tailored for me was awesome. It pushed me but just enough so I was still able to lead a fairly normal life, while progressing towards my goal. I GOT TO THE RACE SO WELL PREPARED that in retrospect it’s hard to imagine. While I trained in the past to peak for an athletic event, I am now confident that with proper training and time I can reach amazing goals.
Well, MCMILLAN RUNNING STRIKES AGAIN. I crushed my half marathon PR today at the Rochester Flower City Half Marathon. Came in at 1:23:06 for 15th overall and 3rd in my age group. That would mark just under a 7 minute improvement from my last half at Philly in the fall and a 13 minute improvement from when I ran Flower City Last year. Thank you McMillan! Now on to getting ready for a Boston Qualifier!
I would highly recommend McMillan Training to other runners for the following reasons: access to a top-rated coach, access to many training plans, access to videos on strength and core training and the ability to interact with other runners.
Ability to stack training plans instead of cookie cutter programs. Also, of course, the awesome training programs for all aspects of conditioning.
Really like how you explain the science behind each run. Nike app says ‘run far today’ or ‘run fast today.’ [McMillan Training] daily email tells me that today is about building some specific part of my ability and what to focus on, and has the resources if I want to learn more.
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.
I was looking for a marathon training plan with workouts geared specifically toward the marathon distance. McMillan Training offered this and was also super affordable.
I wanted to put a bit more laser focus on my goals. I wanted specific training to help me get my speed and fitness back while also keeping a balance so as not to get injured.
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- Running-specific exercises
- Approachable and easy to integrate
- Adaptable to your strength level
- Fast and effective routines
- Meshes perfectly with your run training
FAQs
After you sign up, you’ll be sent an activation email. You’ll then access the Strength in Stride page (just go to the My Videos button at the top of the website) and all the instructional videos and exercise progressions for each phase are listed there.
As the name suggests, you and I will do the routine together. I’ll instruct you on the exercise to do and just like if we were in the gym together, I’ll lead you through the full routine. There are three follow along workouts for each stage. You’ll use the first follow along workout early in the phase then move to the second and finally to the third follow along workout. This way, you keep your body progressing and you never get bored from just doing the same exercise in the same way over and over.
There are four phases in Strength in Stride. Phase 1 focuses on stability. Phase 2 focuses on Strength. Phase 3 focuses on Power and Phase 4 is the maintenance phase for when you are between race plans. Each phase has two programs within it and Coach Angela varies the programs to keep your body adapting at optimal levels.
The early stages last 10-20 minutes and the latter stages (where you are stronger and do more work) are 20-30 minutes.
One to three times per week is ideal. The point of having all the routines and progressions within the routine is to keep you from becoming bored. I want you to establish a habit of doing ancillary training like core training. This way, after you build your strength, you’ll continue to injury-proof your body so you can keep running strong for years to come.
The main equipment used in your own body weight. However, there are a few exercises where a stability ball (you know those big round balls), a medicine ball, a resistance band and a hand weight (dumbbell, etc.) are used.
No. You can do this in the comfort of your own home (or hotel room if traveling). But, you can access this routine on any device (phone, tablet, laptop, etc.) so if you wanted to do it in the gym, you could just pull up the page, start following along with the routine!
Yes! This is not just a video for you to follow. This is a strength training system and we’re here to help if you need it.
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Already Purchased Strong and Stable Spine?
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