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McMillan: Hill Module Level 1 (Novice) + FREE Prehab Videos

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McMillan: Hill Module Level 1 (Novice) + 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.

Author

Greg McMillan - World-Famous McMillan Running Calculator

All plans by this Coach

Length

6 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

This 6-week hill module plan is perfect for when you have a few weeks before your race plan starts or want/need to get better at running hills. Use it to develop bettter hill running technique and to build your aerobic capacity (VO2max), leg strength and lactic acid tolerance. Before starting, you should be able to run 15 minutes on your regular runs and at least 30 minutes on your long runs. The training includes a weekly hill repeat session and supplementary workouts to boost your overall fitness (shown in sample week).

Weekly mileage = 15-20 miles per week (24-32 kilometers per week)*
*based on an average training pace of 12:00 min/mi (7:30 min/km)
NOTE: Each run includes a range of duration/distance and pace so actual mileage may vary.


For each and every run, I'll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator) and will advance the paces as you progress through the training plan so you are always optimally challenged. 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 my Runner's Core Routine and Form Drills routines. These ""prehab"" programs are included with your plan and build you into a strong, supple, injury-resistant runner.

Runs/Week: 3. Key/Hard Workouts/Week: 1.

Need more weeks? Suggested Training Cycle:
-Rebuild Fitness Training Plan 8 weeks (opt.)
-Base Training Plan 8 weeks
-Pre-Race Training Module [Hills, Stamina, Speed] 6 weeks
-Race-Specific Training Plan 12-16 weeks

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x7
03:25:00 01:15:00
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:25:00 01:15:00
Strength
—— ——

Training Load By Week


Greg McMillan

McMillanRunning.com

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 Scottsdale, Arizona, USA.


  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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