Week 1:
Day 1
Rest Day
Off
Workout Purpose:
Recovery. On some days of each week, I’ll provide recovery days and will give you the choice of what you do. Choose what you like but always remember that these recovery days are designed to help you rest up for the upcoming training.
Coach Notes:
Here’s the plan: We’re going to gradually yet steadily build the specific fitness you need to accomplish your goal. I’ll have you run a variety of types of race-specific workouts, you’ll several goal pace workouts and I’ll even have you do some race-prep time trials. The end result is that you’ll be ready physically and mentally to tackle the race.
Prehab:
Your McMillan training plan doesn’t just give you your run training but I’m also including my “Prehab” training – non-running training designed to build an injury-resistant body. A few days per week, I’ll provide a link to the program I want you to do. I’ll walk you through the routine and over time, I’ll advance the challenge so you get stronger and stronger.
Day 2
Run
30-40 minute Easy Run
Workout Purpose:
To build fitness safely, you can use your breathing as your guide to how fast you should be running. On easy runs, you should never get out of breath and should be able to carry on a conversation with a training partner. If you get out of your breath, then you are running too fast.
Coach Notes:
“Life” can often get in the way of your training but I encourage you to prioritize your workouts. Most of us find that if we get in our exercise, everything else in life is better so be disciplined to get in your workouts.
Prehab:
I want you to start your prehab training with the Strength in Stride program. This prehab program is designed to flow with your training plan. You’ll start with a stability phase then move to the strength phase and finally to the power phase. You’ll love how this program dovetails with your run training. Perform the Strength in Stride Phase 1 – Stability Program A routine. https://log.finalsurge.com/mcmillan/prehab/stabilitya
Day 3
Rest Day
Off
Workout Purpose:
Recovery day.
Coach Notes:
Preventing injury is a more efficient process than rehabing an injury. That’s why I’m including my “prehab” routines in this program. Just follow them and you’ll be on your way to a stronger, more supple runner’s body.
Prehab:
The Strength in Stride program includes the 3 phases (Stability, Strength and Power) and each phase has two programs so I’ll let you know whether to perform program A or B.
Day 4
Run
10-15 minute Warm-Up + Goal Pace Workout: 4 x 600m at goal 5K pace with 300-400m recovery jog between + 10-15 minute Cool-down
Workout Purpose:
Practice goal pace.
Coach Notes:
A common error runners make is ignoring aches and pains that are getting progressively worse. Don’t deny it. Treat it, rest it, beat it!
Prehab:
Perform the Strength in Stride Phase 1 – Stability Program B routine. https://log.finalsurge.com/mcmillan/prehab/stabilityb
Day 5
Rest Day
Off
Workout Purpose:
Recovery day.
Coach Notes:
We prescribe most runs by time. You can simply convert this to miles using your pace but make sure you get in the duration we want.
Prehab:
You may be a little sore from yesterday’s core session but that just shows that you need to work on your core. Across this plan, you’ll be amazed at how quickly you get better at each exercise.
Day 6
Run
20-30 minute Easy Run
Workout Purpose:
Build endurance. The bulk of a runner’s training diet are easy runs. This consistent exposure to easy runs leads to big physiological and psychological adaptations that over time will take you to new fitness levels.
Coach Notes:
“Great things are not done by impulse, but by a series of small things brought together.”- Van Gogh
Prehab:
Prehab isn’t just core and strength training. It also includes working on your form. Part of your McMillan training plan includes my Running form drills. Just click this link to watch and learn the form drills that I’d like you to do at least once per week (though you can feel free to add these any day you that you like). Running form drills. https://log.finalsurge.com/mcmillan/prehab/drills.
Day 7
Run
50-60 minute Long Run
Workout Purpose:
Build endurance and leg resistance to fatigue.
Coach Notes:
This long run helps to boost your endurance, burn more fat and build a stronger body.
Week 10:
Rest Day
Off
Workout Purpose:
Recovery day.
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.
Day 2
Run
30-40 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
AVERAGE pace is more important than CURRENT pace. Learn to flow with the run, the terrain, the route. Worry less about pace varying within your run. It will. Focus on average pace across the run.
Prehab:
Perform the Strength in Stride Phase 1 – Stability Program A routine. https://log.finalsurge.com/mcmillan/prehab/stabilitya
Day 3
Rest Day
Off
Workout Purpose:
Recovery day.
Coach Notes:
Repeat after me: “I can do it. I will do it. I can do it. I will do it. I can do it. I will do it.” Say it rhythmically and often.
Day 4
Run
10-15 minute Warm-Up + Tempo Intervals: 2 x 8 minutes with 3 minute slow jog in between + 10-15 minute Cool-down
Workout Purpose:
Build stamina – lactate threshold pace.
Coach Notes:
Begin the run with a warmup at Easy Run Pace, then complete the Tempo Intervals portion, then finish the run with a cool down. Watch our Tempo Interval Video:https://run.mcmillanrunning.com/how-to-tempo-intervals/
Prehab:
Perform the Strength in Stride Phase 1 – Stability Program B routine. https://log.finalsurge.com/mcmillan/prehab/stabilityb
Day 5
Rest Day
Off
Workout Purpose:
Recovery day.
Coach Notes:
“Be somebody’s hero, even if that somebody is you. Believe in what you do so that others can believe in themselves, too.” Manny Edelstein
Day 6
Run
25-35 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
When you get tired, smile a lot. This makes the brain happy. We know from neuroscience that a happy brain = less fatigue, more power.
Prehab:
Perform the McMillan Running Form Drills. https://log.finalsurge.com/mcmillan/prehab/drills
Day 7
Run
10-15 minute Warm-Up + Goal Pace Workout: 6-8 x 400m at goal 5K pace with 200-300m recovery jog between + 10-15 minute Cool-down
Workout Purpose:
Practice goal pace.
Coach Notes:
You create the dialogue in your mind during training and races so create your own script. Your mind will complain but you can be in charge. Script success. Be great.