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
Run
Off, Cross-Train or Easy Run for 30 minutes
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
15-25 minute Warm-Up + Hill Repeats: 10-12 times a moderately sloped hill (6-8% grade) at 5k effort or harder lasting 60 to 75 seconds with the jog back down the hill as recovery + 15-25 minute Cool-down
Workout Purpose:
Build leg strength, VO2max and lactic acid tolerance.
Coach Notes:
For hill workouts, the effort will be hard, but not all out. Practice using strong running form. Pump your arms and drive your knees to propel yourself up the hill. Learn to use your optimal hill running form for efficiency and power. You can run this workout on a bridge/treadmill if you cannot find a suitable hill in your area.
Prehab:
Perform the Strength in Stride Phase 2 – Strength Program B routine. https://log.finalsurge.com/mcmillan/prehab/strengthb
Run
Off, Cross-Train or Easy Run for 30 minutes
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
30-40 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
60-70 minute Long Run
Workout Purpose:
Build endurance and leg resistance to fatigue. Long runs are the cornerstone of endurance training. By running longer, you stimulate very important adaptations that give you the ability to run faster in your intense workouts.
Coach Notes:
Time on your feet is more important than pace in a long, steady run. Run easy and run long. Here is a video I made to help understand the Long Run: https://run.mcmillanrunning.com/how-to-long-runs/
Prehab:
I find that the key to prehab is routine. I’m going to ask you to perform some prehab a few days per week and if you can commit to doing it across this plan, I know you’ll continue to do it as you move to your next training plan.
Week 10:
Day 1
Rest Day
Off
Workout Purpose:
Recovery day.
Coach Notes:
“I attribute my success to this: I never gave or took any excuse.” Florence Nightingale
Day 2
Run
40-50 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. https://log.finalsurge.com/mcmillan/prehab/powera
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.
Day 4
Run
15-25 minute Warm-Up + Goal Pace Workout: 3 x 1 mile at goal 5K pace with 500-600m recovery jog between + 15-25 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. https://log.finalsurge.com/mcmillan/prehab/powerb
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.
Day 6
Run
30-45 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. https://log.finalsurge.com/mcmillan/prehab/drills
Run
15-25 minute Warm-Up + Time Trial: 1.5 to 2 miles (2000 to 3000 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.