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McMillan: Base Maintenance Novice + FREE Prehab Videos

Author

Greg McMillan - World-Famous McMillan Running Calculator

All plans by this Coach
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Length

8 Weeks

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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Plan Description

McMillan Running


OVERVIEW


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


DESCRIPTION


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.


PREREQUISITE TRAINING


Before starting, you should be able to run 20 minutes on your regular runs and 45 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 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.


QUESTIONS?


Feel free to contact us if you have questions on this or any McMillan Running plan.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx7
2:49 hrs 1:00 hrs
Strengthx2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:49 hrs 1:00 hrs
Strength
—— ——

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.