McMillan: Half Marathon Intermediate Combo Runner + FREE Prehab Videos
Author
Greg McMillan - World-Famous McMillan Running Calculator
All plans by this CoachLength
16 Weeks
Plan Specs
running half marathon intermediate pace based
Refund Policy
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?Plan Description
OVERVIEW
Runs/Week: 4-6. Key/Hard Workouts/Week: 1.
Intermediate/Advanced runner
Combo Runner version - This plan is geared toward the combo runner type of runner. Find out your runner type here: https://www.mcmillanrunning.com/runner-types-do-you-know-your-type
DESCRIPTION
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 perform several types of workouts from stamina workouts to speed workouts to goal pace workouts to long runs. And, 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.
PREREQUISITE TRAINING
Before starting, you should be able to run 30-45 minutes on your regular runs and at least 75 minutes on your long runs.
MCMILLAN PACES
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.
QUESTIONS?
Feel free to contact us at helpdesk@mcmillanrunning.com if you have questions on this or any McMillan Running plan.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
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4:24 hrs | 1:45 hrs |
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| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
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4:24 hrs | 1:45 hrs | |
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Sample Day 1
30-40 minute Easy Run
Workout Purpose: Build endurance.
Sample Day 2
Off, Cross-Train or 30-40 minute Easy Run
Workout Purpose: Recovery day.
Sample Day 3
40-50 minute Easy Run with the last 10 minutes at a medium-hard effort
Workout Purpose: Build endurance and stamina.
Sample Day 4
Off, Cross-Train or 30-40 minute Easy Run
Workout Purpose: Recovery day. Choose the workout you like but always remember that these recovery days are designed to help you rest up for the upcoming training.
Sample Day 5
30-40 minute Easy Run
Workout Purpose: Build endurance.
Sample Day 6
60-75 minute Long Run
Workout Purpose: Build Endurance and leg resistance to fatigue. Long runs are the cornerstone of endurance training. By running longer, you stimulate very important adaptations that give you the ability to run faster in your intense workouts.
Sample Day 8
30-40 minute Easy Run
Workout Purpose: Build endurance.