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McMillan: Rebuild Fitness Novice + FREE Prehab Videos

Browse More Plans

McMillan: Rebuild Fitness Novice + FREE Prehab Videos


Greg McMillan - World-Famous McMillan Running Calculator

All plans by this Coach


8 Weeks

Plan Description

McMillan Running


Runs/Week: 3-5. Key/Hard Workouts/Week: 0.
Novice runner

✓ 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 10-15 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.


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.

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x7
01:42:00 00:50:00
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
01:42:00 00:50:00
—— ——

Training Load By Week

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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