McMillan: Rebuild Fitness Intermediate + FREE Prehab Videos
Greg McMillan - World-Famous McMillan Running CalculatorAll plans by this Coach
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Runs/Week: 3-6. Key/Hard Workouts/Week: 0.
✓ McMillan Running Paces Fully Integrated
✓ Free Prehab Videos (Strength, Core, Form Drills)
✓ Structured Workouts for your GPS Watch
This 8-week Rebuild Fitness plan is for the advanced runner who has been injured, or taken extensive time off and now needs to rebuild fitness before incorporating workouts and beginning a race-specific training cycle. Whether you have been off for a month or a year, this is a great plan to follow if you need to steadily and safely rebuild your fitness.
This plan is the safest and smartest way to return to full training after a long layoff. I'll make sure you stay healthy while building your running back up. Complete this plan then you are ready to move to more advanced training.
Before starting, you should be able to run 15-20 minutes on your regular 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 core 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|
|2:23 hrs||1:10 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:23 hrs||1:10 hrs|