-10-Day Cycle Version*
-Length: 8-12 weeks
-Runs per week: 4-6
-Key/Hard Workouts per week: 1-2
-Cross-training days per week: 1-2
-Garmin Structured Workout Compatible
-McMillan Calculator paces integrated into all workouts
-Geared towards the Speedster type of runner
Weekly mileage = 30-45 miles per week (50-70 kilometers per week)*
*based on an average training pace of 9:00 min/mi (5:30 min/km)
NOTE: Each run includes a range of duration/distance and pace so actual mileage may vary.
-Tried and true, scientifically-based and proven marathon workout sequence
-Provides a heavier mix of repetition/speed workouts while minimizing workouts that don’t work as well for speedsters
-Goal pace predictor workouts to dial in your goal pace
-Progressive long runs to increase your endurance
-Stamina-boosting marathon specialty workouts
-Predictor workouts to determine your best pace for race day
-Gradual pace advancement through the training plan to keep you optimally challenged
-Workout swapping – flexibility to move runs around based on your life schedule
-Built-in injury prevention and strength training routines to perform in sync with your running workouts
-Form drills to improve your speed and efficiency
-Be able to run 30-45 minutes on your regular runs and at least 75 minutes on your long runs.
Need more weeks? Try these plans!
-Base Training Plan: adds up to 8 weeks (Recommended)
-Hill Module: adds up to 6 weeks (opt.)
-Speed Module: adds up to 6 weeks (opt.)
-Marathon Training Plan: 8-12 weeks (see above description)
*A 10-day cycle works really well for older runners who need more recovery time between workouts/long runs as well as for athletes who have alternative work/life schedules to the traditional work week.