Week 1:
Day 1
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 and several goal pace workouts and I’ll even have you do some of my tried and true race-prep fast finish long runs. 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
20-25 minutes Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
You’ll now have the hang of the routine and will start to feel more comfortable while running.
Prehab:
Perform the Strength in Stride Phase 1 – Stability Program A routine. https://log.finalsurge.com/mcmillan/prehab/stabilitya
Day 3
OFF
Workout Purpose:
Recovery. We must obey the stress/rest cycle and that means that we must follow stress on the body (yesterday) with rest (today).
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
20-25 minutes Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
It may be tempting to reward yourself for your workouts, but avoid overeating as we’re working to turn you into a lean, mean running machine!
Prehab:
Perform the Strength in Stride Phase 1 – Stability Program B routine. https://log.finalsurge.com/mcmillan/prehab/stabilityb
Day 5
OFF
Workout Purpose:
Recovery.
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
Off
Workout Purpose:
Recovery.
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
40 minutes Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
Great job! We’ve taken it slow to make sure you don’t get injured and to allow your body and mind to grow stronger.
Week 13:
Day 1
OFF
Workout Purpose:
Recovery.
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
Day 2
40 minutes 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 3 – Power Program A routine. https://log.finalsurge.com/mcmillan/prehab/powera
Day 3
OFF
Workout Purpose:
Recovery.
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.
Day 4
10-15 minute Warm-Up + Fartlek Workout: 10 times 1 minute at medium-fast pace with 1 minute recovery jog + 10-15 minute Cool-down
Workout Purpose:
Build speed – VO2max.
Coach Notes:
Fartlek Runs require you to run by effort over pace. For each repetition, run at an approximate effort that you feel matches the effort required. Perform this workout on a rolling course so that some fast running is performed on up hills, some on flat ground and some on down hills. Run slowly between the fast surges. Remember to take care of your body and be preemptive in your maintenance routine to keep your legs healthy and happy.
Prehab:
Perform the Strength in Stride Phase 3 – Power Program B routine. https://log.finalsurge.com/mcmillan/prehab/powerb
Day 5
OFF
Workout Purpose:
Recovery.
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.
Day 6
Off
Workout Purpose:
Recovery.
Coach Notes:
Sometimes just getting out the door for your run is the greatest victory.
Prehab:
Perform the McMillan Running Form Drills. https://log.finalsurge.com/mcmillan/prehab/drills
Day 7
105-120 minutes Long Run
Workout Purpose:
Build endurance.
Coach Notes:
Final long run before the race!