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McMillan: Base Maintenance Novice + FREE Prehab Videos


Greg McMillan - World-Famous McMillan Running Calculator

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8 Weeks

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Plan Description

McMillan Running


Runs/Week: 3-4. 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 base/maintenance plan is perfect for when you are in between training plans or returning to training after a short lay off. Use it to build your base and get ready for your next race-specific plan. The training includes a few weeks of mileage then I'll have you perform some light workouts to build your leg speed and steady state pace as you prepare for your next training plan.

If you've had an extended time off from running, I suggest you complete my Rebuild Fitness plan first, and then start this Base/Maintenance Plan.


Before starting, you should be able to run 20 minutes on your regular runs and 45 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 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
Run x7
2:49 hrs 1:00 hrs
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
2:49 hrs 1:00 hrs
—— ——

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.

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