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McMillan: Marathon Intermediate Speedster 12 week + FREE Prehab Videos

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Greg McMillan - World-Famous McMillan Running Calculator

All plans by this Coach


12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

McMillan Running


Runs/Week: 4-6. Key/Hard Workouts/Week: 1-2.
Intermediate runner
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 marathon training plan (up to 10-12 weeks long) includes my tried and true, scientifically-based and proven marathon workout sequence 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 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 the other plans, 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.


Before starting, you should be able to run 30-45 minutes on your regular runs and at least 75 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.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
06:29:00 03:00:00
Strength x2
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
06:29:00 03:00:00
—— ——
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

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.

  • 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.

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.

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