McMillan: Stamina Module Novice/Intermediate + FREE Prehab Videos
Greg McMillan - World-Famous McMillan Running CalculatorAll plans by this Coach
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.Still have questions about this plan?
Runs/Week: 4-7. Key/Hard Workouts/Week: 1-2.
✓ McMillan Running Paces Fully Integrated
✓ Free Prehab Videos (Strength, Core, Form Drills)
✓ Structured Workouts for your GPS Watch
This 6-week stamina module plan is perfect for runners who find they lack stamina – that strength you need toward the end of races and hard workouts. It is also perfect for runners about to embark on a speed-oriented race plan like a mile or 5K. Build your stamina first then work on your speed for the short race.
I’ll have you perform a weekly stamina workout of varying types – from cruise intervals to tempo intervals to tempo runs to steady state runs. My research shows that running a variety of workouts in the Stamina Zone – the training zone where your lactate threshold is – produces the biggest boost in stamina. The end result is that you will be able to maintain faster paces for longer periods.
Before starting, you should be able to run 30 minutes on your regular runs and at least 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.
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|
|5:19 hrs||1:15 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:19 hrs||1:15 hrs|