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
30-45 minutes 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
OFF
Workout Purpose:
Recovery.
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
40-50 minutes with the last 10 minutes at a faster pace
Workout Purpose:
Build endurance and stamina.
Coach Notes:
This is your first Progression Run – a run that begins at your Easy Run pace but ends with a faster pace (a pace that feel medium-hard). The faster pace should leave you out of breath by time you finish the run. The idea is to ingrain finishing fast, something you’ll want to do in the race. Here is an article on progression runs: https://run.mcmillanrunning.com/start-slow-finish-fast-how-three-types-of-progression-runs-boost-your-fitness/
Prehab:
Perform the Strength in Stride Phase 1 – Stability Program B routine. https://log.finalsurge.com/mcmillan/prehab/stabilityb
Off, Cross-Train or Easy Run for 30 minutes
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
Run
Off or Easy Run for 30 minutes
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
50-70 minutes Long Run
Workout Purpose:
Build endurance and leg resistance to fatigue.
Coach Notes:
You must be ready to roll with the punches. Not every run, workout or race will go as planned. Short-term memory loss helps after those days.
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
60-80 minutes 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. https://log.finalsurge.com/mcmillan/prehab/powera
Day 3
Off, Cross-Train or Easy Run for 30 minutes
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
10-20 minute Warm-Up + 10 min, 2min recovery, 3 x 5min 1 min recovery between. + 10-20 minute Cool-down
Workout Purpose:
Build stamina – lactate threshold pace.
Coach Notes:
Cruise Intervals are intervals run at T-Pace with short recoveries in between. There are several advantages to Cruise Intervals. First, you can complete more total volume at T, about 25-30min total time. Second, you can look forward to the short rest periods. Third, the training effect remains the same as long as the recoveries are adequate short. The rule-of-thumb is 1min recovery for every 5min of T-Pace.
However, during Cruise Intervals, be sure to stick to T-Pace. Don’t let the allure of the recovery periods be motivation to run faster. That defeats the intended purpose. The faster intervals will come in the next phase of training.
Day 5
Off, Cross-Train or Easy Run for 30 minutes
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 or Easy Run for 30 minutes
Workout Purpose:
Recovery.
Coach Notes:
After big stressful workouts, it’s important to balance the stress w/ extra rest. Short cutting rest is a big no no & can lead to injury.
Prehab:
Perform the McMillan Running Form Drills. https://log.finalsurge.com/mcmillan/prehab/drills
Day 7
60-90 minutes 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.