Marathon Peaking Plans


Below are the McMillan Peaking Plans from my book Surviving the Marathon Freak-Out. They are listed in order by the frequency of running per week (2-3, 4-5 and 6-7 runs per week) and by the type – endurance monster or speedster.
If you have questions, just email me.
2-3 Days per Week – Endurance Monster
2-3 Days per Week – Speedster
4-5 Days per Week – Endurance Monster
4-5 Days per Week – Speedster
6-7 Days per Week – Endurance Monster
6-7 Days per Week – Speedster

Run Team: Join my team. Share your passion.


The McMillan Run Team is the most popular (and cost-effective) way for you to tap into the power of a McMillan training plan and work with world-renowned coach, Greg McMillan.

Tired of winging it and want a proven plan with coaches at your side and a community to share your running with? Then don’t let another minute go by. Sign up today! (And best of all, you will get set up on a plan immediately!)

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Coaching Support

Imagine having all of your questions answered by world-class coaches. As a Run Team member, you will! Greg and the entire McMillan coaching staff are at the ready to answer your questions, help you through your training plan, cheer you on and keep you accountable as you chase your dreams.

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Training Plans

The McMillan Training System is recognized as one of the most successful on the planet. The first thing we do when you join the McMillan Run Team is get you set up on a proven plan to meet your goals, no matter if you’re racing soon (plans available for 800 meters to the marathon), building (or rebuilding) your fitness or looking for a new challenge.

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Greg's Private Team

If you’ve met Greg or any other McMillan coach, you know that a hallmark of their coaching is caring. They truly care about their athletes. As a member, you become part of the McMillan family of runners. We support one another. We share our insights, our highs, our lows and our ongoing drive to enjoy a lifetime of running.

Only $39.95/month

Yes, you read that right. McMillan Training and Coaching for less than $40 per month!

"After years of coaching runners, I firmly believe that the team is the shortcut to success. I’ve seen it first hand in the new runner groups I’ve coached as well as my Olympic training team. Having a coach and fellow runners that share your passion, provide ongoing support through the good times and bad times and fully understand the challenges faced as you chase your goals keeps you motivated, inspired and on track to become your best you." - Coach Greg

Runner's Success Checklist:
Coach? Check.
Training Plan? Check.
Support system? Check.
The McMillan Run Team has it all!

Coach Greg explains the 3 key benefits of Run Team

Feels so easy to run so fast? Yes it can! - A note from Coach Greg

Ever been in great shape? Ever had those effortless runs where it feels so easy to run so fast? I bet you have and over the last 20 years, I’ve been developing a training system that gives you that feeling over and over again – a system that combines the best of exercise science with the lessons learned from the greatest coaches and athletes of all time. The result is as close to a fool-proof training system as you will find. And with Run Team, you’ll get to experience this fun and motivating training system for yourself.

Because here’s the big problem in running. Most runners train hard, get fit, get hurt, start over, train hard, get fit, get hurt, start over. The cycle just repeats season after season, year after year. I’ve even heard runners (and even some coaches!) say that that’s just part of running. No way!!

The fact is that with a proper understanding of exercise science combined with what some of the greatest coaches in the sport taught me, I’ve been able to create training plans that perfectly fit each runner. After all, we are all different. We have different physical and mental traits. We have different athletic backgrounds and we all have different life schedules. With my system, your training plan is individualized to fit your needs, your running level and your runner type. This leads to the training being a better fit for you and when you do the training that fits you and your unique traits, you have better runs more often. Can you imagine how fit you can be in this type of system?

With Run Team, I’ll set you up on a plan that is perfect for you and I’ll even incorporate your McMillan training paces right into the plan. Plus, I won’t just accept that “injuries happen” like I too often hear. With your plan, I’ll tell you the exact injury-proofing exercises I want you to do and on which day to do them. With the combination of my training system and the prehab routines, I’ve successfully reduced the injury rate in my runners by over 80% compared to the normal running population. “Injury fee is the place to be” is my mantra and I firmly believe that with a smart training plan, access to a knowledgeable coach and the support of teammates, you can truly reach your ultimate potential as a runner.

Plus, you’ll love all the bells and whistles like receiving daily workout reminders, syncing with your Garmin/Strava so you chart your progress and the ease with which you can adapt your plan to your life schedule.

Join Run Team and let’s start working together to make your running dreams come true.

"WOW! This is the lowest cost training & coaching service McMillan has ever offered and I'm loving it!" - Dean B.

Is Run Team right for you? Ask yourself these questions.

Would you like Coach Greg to recommend the perfect training plan for you?

Would you like a proven training plan that incorporates your McMillan training paces right into the plan?

Would you like Coach Greg to follow your training log – seeing the results and your comments?

Would you like to ask Coach Greg questions as you work through your training plan?

Would you like to follow along with other runners who are training with McMillan?

Would you like to learn more about training, nutrition, injury prevention, cross training, gear, etc. from Coach Greg and other running experts?

Would you like to be inspired and motivated by teammates – people who “get you” and your running?

Would you like to pay less than $40 per month for all of the above?

If you answered yes to any of the above, Run Team is right for you! Join today.

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This tops my best year of racing ever with PRs in the 5k, 10k, half marathon, 50k and 50 miler. Feeling lucky and proud. Thanks for getting me there!

--Jason P.

Thank you Run Team members, Greg and the other coaches. What a family – great to learn from, encourage each other and get some re-assurances when you are in doubt. Roll on to the next race.

--Andy C.

Thanks, Greg! I really appreciate your advice and support through this training cycle. I’m feeling confident going into this weekend, and can’t wait for Saturday!

--Craig T.

As you know, I am one of those runners who is puzzling over pacing strategy relative to the sections of the course and my fitness, so it was very helpful.

--Rob F.

The plan is pretty awesome. Already seeing significant time drops without feeling totally burned out.

--David B.

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Train on your own schedule. Morning person or night owl, we’ll be ready for you.

Train Anywhere

Our site and tools are optimized to perform no matter what your device or operating system.
(And yes, there’s even a free app!)


Coach Greg McMillan

Greg McMillan is considered one of the world’s leading distance running coaches. He’s successfully coached the full spectrum of runners from new runners in charity marathon groups to age groupers to Boston Qualifiers, National Champions and even Olympians. His expertise comes from his unique background:

Runner – Greg was state champion in high school, competed collegiately and was a US National Champion as a masters runner. His athletes know he’s “Been there. Done that.” and that he appreciates what it takes to get the most out of yourself.

Exercise Scientist – With a graduate degree in Exercise Physiology, Greg understands the science and how to harness it to improve your running. He understands that not every runner is the same and uses his knowledge of science to create training plans that are perfectly suited to each unique runner.

Coach – With coaching certifications and mentorships with some of the greatest coaches to ever walk the planet, Greg, even at a young age, was considered to be one of the best in the business. He’s been successful with new runners, experienced runners, young runners, older runners, men, women, short distance and long distance. His diverse coaching background allows him to help any and all runners achieve their best.

He receives accolades from his athletes, other coaches and the running media. Amby Burfoot, Editor at Large of Runner’s World magazine says, “Greg McMillan is one of the best and smartest distance running coaches in America.”

Wouldn’t it be great to work with such an amazing coach?! In Run Team you will!

Let this be the year you crush your running goals!

They did it...You CAN too!

David B.

“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 Run Team! Now on to getting ready for a Boston Qualifier!”

Shana S.

“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.”

Keith R.

“Over the past two years, my marathon times have steadily increased. My goal of qualifying for the Boston Marathon seemed more like a dream than reality. At the urging of a friend, I signed up with your program. With your guidance, I was finally able to achieve my goal of qualifying for the Boston Marathon on January 17 at the Houston Marathon with a time of 3:34:48, beating my previous personal record by 16 minutes. Thanks to your coaching and your program I ran the perfect race!”

Elizabeth C.

“I had been doing the same workouts for years, and had plateaued. Having new challenges each week keeps things fresh, and I love the feeling of completing a workout that looked difficult, or even intimidating, on paper. I’m enjoying training more than I ever have before because I’m continually presented with new, challenging workouts and getting the satisfaction of completing them, as well as dropping my race times.”

Common Questions About the Run Team

What happens when I join?

First, your new training plan is set up and integrates your optimally McMillan training paces (and they automatically adjust across the plan). Second, connect your GPS watch or Strava account so your runs are automatically uploaded to the training log (and you set up your other features like email/text workouts, sync with your online calendar and choose your preferences including miles or kilometers). After that, introduce yourself to the team and let the training begin!

How much does this cost – are there hidden fees?

Right now it’s only $39.95 a month…for everything!
– Best of the best training plan incorporating the successful McMillan Training System and McMillan Calculator paces
– Training guidance from Greg (Yes. THE Greg McMillan will answer your questions.)
– Access to Coach Greg’s private online training community (webinars, teammates, pep talks, etc.)

No hidden fees. Just $39.95 per month for your training plans and coaching access.

Do I really have access to coaches like Greg McMillan ?

Absolutely. You can ask questions in your training log, you can post questions in the discussion areas, you can message Greg directly. Run Team gives you exclusive access to THE coach that Runner’s World describes as “…one of the best and smartest distance running coaches in America,” Greg McMillan.

I am a [beginner, expert]. Is Run Team still right for me?

An astounding yes!! We have plans and help for ALL running levels. Remember, it’s not just about the training either. You are now part of a team – fully immersed in a tribe that is as dedicated to running as you are.

We have plans designed for all types of runners. From your very first 5K all the way to your fastest marathon. Plus, you get a group of world class coaches to support you through them!

What if I’m not training for a race right now?

No problem! We have base/maintenance plans and rebuild fitness plans to help you build (or rebuild) your fitness, hill training modules so you can work on become a better hill runner, speed modules, stamina modules and more. Run Team is set up so you can easily transition from one plan to another as you move from one goal to another and Greg is available to guide you through the process.

What if I need to cancel?

We understand that things come up and you may need to leave your team. You can cancel at any time, no questions asked.

For race plans, what distances are available?

Plans are available for distances as short as 800 meters and as long as the marathon.


We’ve laid out a proven framework that others are taking advantage of right now. What about you? What are you going to do, right now, to take your game to a whole new level? Can we offer a suggestion? Why not join Run Team?Try it out, use the plans, talk to the coaches, learn from the team…try it for at least a month. Is 30 days too much to ask?

In this 30 days you can have access to one of the most respected running coaches on the planet right now, Greg McMillan, and our other world class coaches. 30 days is plenty of time for you to immerse yourself in a training plan, access all of Coach Greg’s webinars and get the tweaks you need from the team. This level of access and training is simply unheard of for this price…and not available anywhere else.

Inside you may learn that one piece of advice that you have been waiting for. That one tweak, that one little change…that can sky rocket your success as a runner and help your reach your goals faster.

If you can take this one small step today we are going to let you join the team, and get everything that it includes, all for a crazy low price of $34.95 a month! (plus you can cancel at any time).

That sounds fair right?

Give us a “Yes” today and you will get instant access to Run Team, the coaches, the plans, the prehab routines….everything and if for any reason you no longer find us to your liking, just let us know and we will remove you from the team. No worries!

So join the Run Team today. This could be the best running investment you have ever made. You really have NOTHING to lose and EVERYTHING to gain. And remember, it’s just $34.95 per month.