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.
Your Personalized McMillan Marathon Training Plan
4-6 Days Per Week
16 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:
As you get into the race-specific training phase, it's all about hard days hard, easy days easy. Recover so you can attack the key sessions
Tuesday
Easy Run
40-50 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
I always get a bigger mental boost when I get out the door on the blah days. So, relish these days as they provide a bigger mental reward.
Prehab:
Perform the Strength in Stride Phase 3 - Power Program A routine.
Duration: ~45 minutes
Wednesday
Recovery Day (Off, Cross-Train or Optional Run)
Off, Cross-Train or 30-40 minute Easy Run
Workout Purpose:
Recovery day.
Coach Notes:
Don't forget running form. Runners are often amazed at how pace improves w/ less effort when they focus on form. Very helpful when fatigued.
Prehab:
Work on good form in your key/fast running workouts. Form often breaks down as you get tired so as fatigue sets in, focus on form.
Thursday
Goal Pace
10-14 mile Medium Long Run with Goal Pace Workout: 1-2 mile (1.5-3km) Warm-Up + 10-12 miles at Goal Marathon Pace (16 to 19km) + 1-2 mile (1.5-3km) Cool-Down
Workout Purpose:
Build Endurance + Pace Control.
Coach Notes:
Why you can stop worrying about bad workouts and how to start learning from them instead
Prehab:
Perform the Strength in Stride Phase 3 - Power Program B routine.
Distance: 12 mi
Friday
Recovery Day (Off, Cross-Train or Optional Run)
Off, Cross-Train or 30-40 minute Easy Run
Workout Purpose:
Recovery day.
Coach Notes:
Slight dips in motivation or missed runs may happen across a training plan. Just get back on the horse & resume your plan. All is not lost.
Saturday
Easy Run
30-45 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
Sometimes just getting out the door for your run is the greatest victory.
Prehab:
Perform the McMillan Running Form Drills.
Duration: ~35 minutes
Sunday
Long Run
18-22 mile (29 to 35km) Long Run
OPTIONAL: Advanced runners may run this long run as a Squire's or Pace-Change Long Run (Details here:
Workout Purpose:
Build endurance and leg resistance to fatigue.
Coach Notes:
Race tip: Often, breakthrough races come when you get out of your own way. Release the reins so you can be your best you.
Distance: 20 mi
Level 3
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