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.
Your Personalized McMillan 5K Training Plan
2-4 Days Per Week
12 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:
Recovery day.
Coach Notes:
"I attribute my success to this: I never gave or took any excuse." Florence Nightingale
Tuesday
Easy Run
30-40 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
You must be ready to roll with the punches. Not every run, workout or race will go as planned. Stay the course.
Prehab:
Perform the Strength in Stride Phase 3 - Power Program A routine.
Duration: ~35 minutes
Wednesday
Recovery Day (Off, Cross-Train or Optional Run)
Off, Cross-Train or Easy Run for 30-40 minutes
Workout Purpose:
Recovery day.
Coach Notes:
Racing is hard. Expect it to be. In fact, expect it to be the hardest thing you've ever done. This mindset brings out your best.
Thursday
Goal Pace
10-20 minute Warm-Up + Goal Pace Workout: 4 x 1000m at goal 5K pace with 500-600m recovery jog between + 10-20 minute Cool-down
Workout Purpose:
Practice goal pace.
Coach Notes:
This is your final goal pace workout. Complete this workout and you can feel very confident that you can achieve your goal time!
Prehab:
Perform the Strength in Stride Phase 3 - Power Program B routine.
Duration: ~60 minutes
Friday
Recovery Day (Off, Cross-Train or Optional Run)
Off, Cross-Train or Easy Run for 30-40 minutes
Workout Purpose:
Recovery day.
Coach Notes:
Run happy. If you're trying too hard & running has lost its joy, take a step back & be grateful that you can even run. Some can't.
Saturday
Easy Run
30-40 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
Are you overthinking your running? Know the whys and hows but remember it's a simple sport.
Prehab:
Perform the McMillan Running Form Drills.
Duration: ~35 minutes
Sunday
Time Trial
10-20 minute Warm-Up + Time Trial: 1.5 to 2 miles at Goal 5km Race Pace + 10-20 minute Cool-Down
Workout Purpose:
Test fitness.
Coach Notes:
A Time Trial is a hard running effort that is approximately 90-95% of your maximum effort. These solo efforts help you learn how to push yourself to your potential in a non-race setting.
Duration: ~60 minutes
Level 2
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