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McMillan: Half Marathon Intermediate/Advanced Speedster + FREE Prehab Videos
Includes Structured Workouts
Greg McMillan - World-Famous McMillan Running CalculatorAll plans by this Coach
Includes Structured Workouts
Runs/Week: 4-7. Key/Hard Workouts/Week: 1-2.
Speedster version - This plan is geared toward the speedster type of runner. Find out your runner type here: The 3 Runner Types: Do You Know Your Runner Type?
✓ McMillan Running Paces Fully Integrated
✓ Free Prehab Videos (Strength, Core, Form Drills)
✓ Structured Workouts for your GPS Watch
This Half-Marathon training plan (up to 16 weeks long) has all the best workouts I've used over the years to help runners get ready to run your best for 13.1 miles but is geared toward the speedster type of runner. You'll still improve your endurance with progressing long runs and boost your stamina and speed with my half-marathon specialty workouts but I've tweaked this plan to better suit the speedster-type runner with a heavier mix of repetition and speed workouts and minimized the workouts that I've found don't work as well for speedsters. As with all my plans, I'll build your fitness is a gradual yet progressive way so you stay injury free. The end result is that you'll feel smooth and strong and you'll have race pace fully dialed in by the time race day rolls around.
Before starting, you should be able to run 50-60 minutes on your regular runs and at least 90 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.
FREE PREHAB INCLUDED
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.
How it Works
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Training Plan Sample Week
Average Weekly Breakdown
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Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?