McMillan: Base Maintenance Intermediate/Advanced + FREE Prehab Videos
Greg McMillan - World-Famous McMillan Running CalculatorAll plans by this Coach
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 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 50-60 minutes on your regular runs and 90 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.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|8:54 hrs||2:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||8:54 hrs||2:00 hrs|
Training Load By Week
- 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.
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?