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McMillan: 800m/Mile Level 5 (Advanced) + FREE Prehab Videos

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McMillan: 800m/Mile Level 5 (Advanced) + 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

12 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

Let's get fast! In this 12-week 800m/Mile training plan, I'm including the training sequence that I've successfully used with my sub-4:00 milers, my high school runners and my collegieate runners. As a former state champion in the mile, I know what it takes to get ready for racing short races. In fact, this plan is perfect for experienced high school/collegiate runners. You'll develop stamina, speed, sprint and leg turnover in this program. I'll also have you do several goal pace workouts and pre-race time trials and/or tune up races. You'll also develop the mental toughness required for racing all out. Before starting, you should be able to run 50-70 minutes on your regular runs and at least 80-100 minutes on your long runs.

Weekly mileage = 43-60 miles per week (68-96 kilometers per week)*
*based on an average training pace of 7:00 min/mi (4:20 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 our strength 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.

Runs/Week: 5-7. Key/Hard Workouts/Week: 2-3.

Need more weeks? Suggested Training Cycle:
-Base Training Plan: adds up to 8 weeks
-Hill Module: adds up to 6 weeks (opt.)
-800/Mile Training Plan: 12 weeks

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x8
05:17:00 01:30:00
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
05:17:00 01:30:00
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.


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  • 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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