Week 1:
Day 1
Off or 45-60 minute Easy Run
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. As your volume increases, you can add 1-3 double runs each week to supplement your volume. I prefer not to list them on a particular day or at a particular length, in order to keep you from feeling obligated to add the extra distance. Instead, add them at your discretion based on how you feel you are recovering from the hard running workouts.
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
70-80 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 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
60-70 minute Easy Run
Workout Purpose:
Build endurance.
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:
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
80-100 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
“Doing your best requires only applying your current abilities. Becoming your best requires consistently working to improve those abilities.” Dennis Barker
Prehab:
Perform Runner’s Core Routine Stage 1. https://log.finalsurge.com/mcmillan/prehab/core1
Day 5
Cross-Train or Easy Run for 55-65 minutes
Workout Purpose:
Recovery
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:
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
60-70 minute Easy Run
Workout Purpose:
Build endurance.
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
100-115 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.
Week 13:
Day 1
Off or 45-60 minute Easy Run
Workout Purpose:
Recovery day.
Coach Notes:
Time for another step up on challenge. You’ll notice your paces have increased again to match your improving fitness.
Day 2
20-30 minute Warm-Up + Stride Workout: 10 to 12 times 30 seconds with 1 minute recovery jog between + 20-30 minute Cool-down
Workout Purpose:
Build leg turnover.
Coach Notes:
The road to success is paved with discipline, dedication and determination. Run by run. Week in. Week out.
Prehab:
Perform the Strength in Stride Phase 3 – Power Program A routine. https://log.finalsurge.com/mcmillan/prehab/powera
Day 3
40-60 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
Liquid calories are often the downfall in our quest to become leaner and fitter. Make smart choices to avoid these extra calories. No more sodas, juices and other sugary drinks. Think before you drink to avoid too many liquid calories.
Day 4
20-30 minute Warm-Up + Goal Pace: 2 x 2 miles at Goal Pace with 5 minutes recovery jog then 2 x 1 mile at Goal Pace with 3 minutes recovery jog + 20-30 minute Cool-Down
Workout Purpose:
Practice goal 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 40-60 minutes
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
50-60 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
Remember: The hard part of running is consistency; not any one particular workout, race, or training week.
Prehab:
Perform the McMillan Running Form Drills. https://log.finalsurge.com/mcmillan/prehab/drills
Day 7
110-120 minute Long Run
Workout Purpose:
Build endurance and leg resistance to fatigue.
Coach Notes:
Avoid sports drinks, juices and other sugary drinks. The excess sugar gets turned into body fat and keeps you hungry. We want to avoid hunger by eating foods that satiate.