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, 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
30-45 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 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.
Prehab:
I want you to start your prehab training with my Runner’s Core Routine workouts. I have had so much success with this and by the time you finish this plan, you’ll have all the core strength you need for your running (and most any other activity you want to do). Today, begin with my Runner’s Core Routine Stage 1. https://log.finalsurge.com/mcmillan/prehab/core1
Day 3
OFF, Cross-Training or Easy Run for 30-40 minutes
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.
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.
Day 4
70-90 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
In base building plans, it’s good from time to time to do a longer mid-week run. Carve out some more time on these days to get in a longer run or if you are time crunched and simply can’t do the longer run, break this run into a morning run and an evening run. Either way, we’re trying to get in more running on these mid-week longer runs.
Prehab:
Perform Runner’s Core Routine Stage 1. https://log.finalsurge.com/mcmillan/prehab/core1
Day 5
OFF, Cross-Training or Easy Run for 30-40 minutes
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.
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
30-45 minute 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.
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
80-95 minute Long Run
Workout Purpose:
Build endurance and leg resistance to fatigue.
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:
Some days, you’ll just run so this section will be blank. I’ll only include notes when I want you to do core training.
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
40-60 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
Do you have these traits of successful runners? https://run.mcmillanrunning.com/traits-of-successful-runners/
Prehab:
Perform the Strength in Stride Phase 2 – Strength Program A routine. https://log.finalsurge.com/mcmillan/prehab/strengtha
Day 3
Off, Cross-Train or Easy Run for 30-40 minutes
Workout Purpose:
Recovery day.
Coach Notes:
Runners often dwell on the bad running days. Instead, learn to invest heavily in the good running days. Savor them and think of them often.
Day 4
15-25 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 + 15-25 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, Cross-Train or Easy Run for 30-40 minutes
Workout Purpose:
Recovery day.
Coach Notes:
“People who excel are ones who had determination & clear-cut goals & habitually directed all energies toward fulfilling them.” Joe Vigil
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
90-105 minute Long, Steady 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. I do like from time to time to have you pick up the pace toward the end of runs to ingrain the pattern of finishing fast when tired. (Very good for race day!)