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McMillan: Speed Module 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.


Greg McMillan - World-Famous McMillan Running Calculator

All plans by this Coach


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

McMillan Running


Runs/Week: 3-4. Key/Hard Workouts/Week: 1-2.
Novice runner

✓ McMillan Running Paces Fully Integrated
✓ Free Prehab Videos (Strength, Core, Form Drills)
✓ Structured Workouts for your GPS Watch


Lost your speed or just feel slow? This 6-week speed module plan is perfect for you. I’ll put your through my proven speed-building training sequence and do it safely so you stay healthy – something I know runners doing speedwork often worry about.

You’ll build your leg turnover so faster running starts to feel easer and you’ll notice you have a bit more pep in your step. Then, you’ll carry this new leg turnover into VO2 max repeats – you know the ones where you challenge yourself as much mentally as physically to run fast. But, I’ll do this in a fun way with a variety of workouts so you stay excited for each workout and by the end of the training plan, you will have improved leg turnover, increased VO2max and the mental toughness that will serve you well in your next training plan.


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.


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
02:60:00 01:00:00
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
02:60:00 01:00:00
—— ——

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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