I like the simplicity and access to plans. It makes all the difference. It takes out all the guesswork. I feel like the only thing I need to do is to get out the door and run.
Your Personalized McMillan 5K Training Plan
4-6 Days Per Week
20 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:
Remember: Consistency is key! Find your motivation each day to do everything possible to reach your goal.
Tuesday
Easy Run
30-45 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
I believe my Go Zone racing strategy leads to your best results on race day. Read about it here: Start to mimic this race strategy on your goal pace workouts by really upping your intensity on the last few repeats.
Prehab:
Perform the Strength in Stride Phase 2 - Strength Program A routine.
Duration: ~40 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:
Runners often dwell on the bad running days. Instead, learn to invest heavily in the good running days. Savor them and think of them often.
Thursday
Goal Pace
15-25 minute Warm-Up + Goal Pace Workout: 6 x 800m at goal 5K pace with 400-500m recovery jog between + 15-25 minute Cool-down
Workout Purpose:
Practice goal pace.
Coach Notes:
Now that you have goal pace dialed in, let's begin to extend the distance of the repeats.
Prehab:
Perform the Strength in Stride Phase 2 - Strength Program B routine.
Duration: ~80 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:
"People who excel are ones who had determination & clear-cut goals & habitually directed all energies toward fulfilling them." Joe Vigil
Saturday
Easy Run
30-45 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
The #1 mistake runners make is running too fast on easy days. Stick within the pace range to avoid overtraining and injury.
Prehab:
Perform the McMillan Running Form Drills.
Duration: ~45 minutes
Sunday
Time Trial
15-25 minute Warm-Up + Time Trial: 1 to 1.5 miles (1500 - 2000 meters) at Goal Race Pace + 15-25 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: ~70 minutes
