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.
Strength Training – Strength In Stride
Start this Stability phase when you begin a new race training plan. There are two programs within this phase: Program A and Program B. Rotate through each to optimize stability gains. Do a Stability program 2-3 times per week for 4-6 weeks then advance to the Strength Phase. Begin by doing this routine after your runs/workouts so you stack the stress on one day and then the following day offers more recovery. Do 1-3 sets of each exercise.
Strength train AFTER running – either immediately or later in the day.
Day 2
20-35 minutes 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 phyisological and psychological adaptations that over time will take you to new fitness levels.
Coach Notes:
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.
Strength Training – Strength In Stride
Mix up your routine by doing Stability Program A one time then Stability B on your next strength training day. One program (A or B) per strength training session is all you need.1) Dead Bug: 10-20 repetitions
2) Lunge Matrix: 5-10 repetitions
3) Push Ups: 10-15 repetitions
4) Standing Rows: 10-12 repetitions
5) Plank with Shoulder Taps: 10-20 repetitions
Day 3
Rest Day
Off
Workout Purpose:
Recovery.
Coach Notes:
My goal for you in this Base/Maintenance plan is to build your aerobic system so you can run faster in your next race-specific phase.
Day 4
30-45 minutes Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
Remember to take care of your body and be preemptive in your maintenance routine to keep your legs healthy and happy.
Strength Training – Strength In Stride
2) Single Leg Squat: 6-10 repetitions
3) Reverse Plank: 30-60 seconds
4) Hamstring Curls: 10-15 repetitions
5) Side Plank: 30-60 seconds
Day 5
Off
Workout Purpose:
Recovery.
Coach Notes:
Time for Recovery but I’m giving you the choice as to how you want to spend your Recovery day. Remember, runners don’t get injured because of a little more rest. It’s because of not providing essential rest during their training plan.
Day 6
30-35 minutes Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
I 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.
Day 7
50- 65 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:
Keep up the good work!
Week 13:
Day 1
OFF
Workout Purpose:
Recovery day.
Coach Notes:
This is another “down” week so reduce your training load so you can rest up for the next block of training.
Day 2
30-40 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
Don’t stress out over an occasional “bad” run, workout or race. Happens to everyone. Only be concerned if it’s frequent.
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 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.
Day 4
10-15 minute Warm-Up + Goal Pace Intervals: 2 x 2 miles (3 km) at Goal Pace with 5 minute recovery jog, 5 minute recovery jog, 2 x 1 mile (1.5 km) at Goal Pace with 3 minutes recovery jog + 10-15 minute Cool-down
Workout Purpose:
Build stamina – lactate threshold pace.
Coach Notes:
This is a big workout so get mentally ready for it. Again, the goal is to mimic how you will run the race: controlled but quick start, relaxed early then a gradual yet steady ramp up in intensity to maintain goal pace.
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 day.
Coach Notes:
Determination beats doubt. Doubt is normal. Successful athletes just don’t dwell on doubt but instead use determination to achieve goals.
Day 6
30-40 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
Train, recover, train recover. The harder the training (+ life stress), the more the recovery. Obey this cycle. Run faster. Simple as that.
Prehab:
Perform the McMillan Running Form Drills. https://log.finalsurge.com/mcmillan/prehab/drills
Day 7
60-80 minute Long Run with the last 10 minutes at a faster pace
Workout Purpose:
Build endurance and leg resistance to fatigue.
Coach Notes:
Don’t sabotage training with poor “reward” eating.