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McMillan: 5k Novice + FREE Prehab Videos


Greg McMillan - World-Famous McMillan Running Calculator

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12 Weeks

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Plan Description

McMillan Running


Runs/Week: 3-5. Key/Hard Workouts/Week: 1.
Novice runner

✓ McMillan Running Paces Fully Integrated
✓ Free Prehab Videos (Strength, Core, Form Drills)
✓ Structured Workouts for your GPS Watch


This 5k training plan (up to 12 weeks long) has all the best workouts I've used over the years to help runners get ready to run your best for 3.1 miles. You'll perform several types of workouts from stamina workouts to speed workouts to goal pace workouts. The end result is that you'll feel fast and strong and you'll have race pace fully dialed in.


Before starting, you should be able to run 15 minutes on your regular runs and at least 30 minutes on your long runs.


For each and every run, I'll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator). I'm also making your plan really flexible so it can flow with your life. You can easily move runs around based on your life schedule.


In addition to the run training, I'm also going to have you perform our strength training routine that syncs with your run training as well as my form drills to help you improve your running form and learn to run fast. These "prehab" programs are included with your plan and build you into a strong, supple, injury-resistant runner.


Feel free to contact us if you have questions on this or any McMillan Running plan.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x7
2:43 hrs 1:05 hrs
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
2:43 hrs 1:05 hrs
—— ——

Training Load By Week

Greg McMillan

McMillan Running

McMillan Running was founded to provide an online resource for runners of all levels. It's mission is simple: help people fulfill their potential. Its growing menu of products and services reflect this mission. McMillan Running is based in Mill Valley, California.

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