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McMillan: Marathon Recovery Novice + FREE Prehab Videos


Greg McMillan - World-Famous McMillan Running Calculator

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4 Weeks

Plan Description

McMillan Running


Runs/Week: 2-3. Key/Hard Workouts/Week: 0.
Novice runner

✓ McMillan Running Paces Fully Integrated
✓ Structured Workouts for your GPS Watch


While studying exercise physiology in graduate school, I came up with this scientifically-based marathon recovery plan. I use it after my marathons and have successfully used it with thousands of runners since creating it.

The key to marathon recovery is to run enough but not too much, to give the body time to heal but to hold onto your base fitness (the old “use it or lose it” idea) and to rest and recharge the mind so you are itching to get back to full training and your next goal. You’ll love having a plan that does all of this.

Across this 4-week plan, you’ll slowly, yet steadily return to full training but do it in a way that respects how the body heals itself after a marathon (Hint: Lack of soreness isn’t the best indicator of recovery) and how the mind needs a short break from serious training but then needs to get back into the running rhythm that you love. By following this plan, you’ll speed your recovery from the marathon and, importantly, hold onto your pre-marathon base fitness. You’ll then be ready to set your sights on your next big goal.

As with all my plans, 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 and based on how you are feeling after the marathon. Once you complete this plan, you’ll be fully recovered, back to full training and ready to begin your next training cycle.


This plan is designed to immediately follow your marathon race.


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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x7
1:46 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
1:46 hrs 1:00 hrs

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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