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McMillan: Half Marathon Novice/Intermediate + FREE Prehab Videos

Author

Greg McMillan - World-Famous McMillan Running Calculator

All plans by this Coach
No Ratings

Length

16 Weeks

Plan Specs

running half marathon beginner intermediate pace based

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Plan Description

McMillan Running


OVERVIEW


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


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


DESCRIPTION


This Half-Marathon training plan (up to 16 weeks long) includes my tried and true, scientifically-based and proven marathon workout sequence. You'll improve your endurance with progressing long runs. You'll boost your stamina and speed with my marathon specialty workouts and I'll have you perform several goal pace workouts so you really dial in goal pace. And speaking of goal pace, this plan includes several of the predictor workouts I use with athletes so you can be absolutely sure of your best pace for race day.


PREREQUISITE TRAINING


Before starting, you should be able to run 30 minutes on your regular runs and at least 60 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 if you have questions on this or any McMillan Running plan.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:07 hrs 2:00 hrs
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Workouts Per Week Weekly Average Longest Workout
4:07 hrs 2:00 hrs
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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.

Sample Day 1

0:40:00
55.3TSS
30-40 minute Easy Run

30-40 minute Easy Run

Workout Purpose: Build endurance.

Sample Day 2

0:30:00
41.2TSS
Off, Cross-Train or 30 minute Easy Run

Off, Cross-Train or 30 minute Easy Run
Workout Purpose: Recovery day.

Sample Day 3

0:45:00
67.3TSS
30-45 minute Easy Run with the last 10 minutes at a medium-hard effort

30-45 minute Easy Run with the last 10 minutes at a medium-hard effort

Workout Purpose: Build endurance and stamina.

Sample Day 4

0:30:00
41.2TSS
Off, Cross-Train or 30 minute Easy Run

Off, Cross-Train or 30 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

0:30:00
41.2TSS
Off, Cross-Train or 30 minute Easy Run

Off, Cross-Train or 30 minute Easy Run

Workout Purpose: Build endurance.

Sample Day 6

1:00:00
80TSS
45-60 minute Long Run

45-60 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

0:40:00
55.3TSS
30-40 minute Easy Run

30-40 minute Easy Run

Workout Purpose: Build endurance.

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