Your 5K is on a hilly road course? Novice runner McMillan Running Paces Fully Integrated Free Prehab Videos (Strength, Core, Form Drills) Structured Workouts for your GPS Watch. McMillan Running Paces Fully Integrated Free Prehab Videos (Strength, Core, Form Drills) Structured Workouts for your GPS Watch. Rejoin Run Team A leader in training runners for over 20 years, McMillan Running specializes in individualizing your training for maximum fitness. Register this weekend to log training miles for our 20,000 mile training challenge and log a race result at the 5K, 10K or Half Marathon distance during race week at the end of the challenge! Sync your Garmin or Strava with the AtlasGo app to log your miles and raise money for our awesome charity partner Back on My Feet. To get the most from your training, upgrade to the McMillan Run Team. Pair your new found 5K fitness with my proven Go Zone Racing method and you are on your way to a new personal best. For instance, you can do 15 minutes of tempo pace in a 5K run. Coach Greg McMillan takes you through the proper way to execute a speed workout and discusses two types of runners; speedsters and endurance monsters. Click to try it for FREE for 14 days and you get set up instantly. Greg McMillan Articles 10K, Best Workouts, Half Marathon 3 x 2 miles at 10K goal pace with 5 min recovery jog I use two-mile repeats frequently to gauge an athletes readiness for a 10K or half-marathon. Login Training Plan/Run Team My Videos Manage Account Register this weekend to log training miles for our 20,000 mile training challenge and log a race result at the 5K, 10K or Half Marathon distance during race week at the end of the challenge! DESCRIPTION This 5k training plan (up to 12 weeks long) has all the best workouts I've used over the years to help runners get ready to run your best for 3.1 miles but is geared toward the combo type of runner. I love the 5K. Level 3 – You have some experience with performance training plans and specialty workouts (like long runs, tempo runs, speed workouts, etc.). Similar to my Best 10K Workout for the 10K, I’ve found one workout that is the absolute best to prepare you for the distance. (Plus, I’ve even won a few 5Ks myself.). Hire a Running Coach For example, in the example of the 45 minute 10k, the calculator provides estimated times for other distances. Coach Greg McMillan talks about the proper way to execute a long run and the different options you have to "spice them up." McMillan Running Paces Fully Integrated Free Prehab Videos (Strength, Core, Form Drills) Structured Workouts for your GPS Watch. As with Workout No. A good entryway into the McMillan Running resources if you are wanting to … But, for this workout sequence, I find that allowing sufficient recovery is the key to success. Visit Strava.com on the web and log in to your account 2. As always, you can mix and match as best suits you. I look forward to working with you! Join our McMillan Running Virtual Race + Challenge launching on Monday! I prefer the recovery jogs be slow running but if you need to walk for a portion for the recovery interval, feel free. It’s a simple workout but oh-so-hard to accomplish. Running Articles Running Videos, Running Training Plans DESCRIPTION This marathon training plan (up to 16 weeks long) includes my tried and true, scientifically-based and proven marathon workout sequence but is geared toward the speedster type of runner. While the 5K build-up workouts occur every other week, the in-between weeks provide a great opportunity to perform other important workouts. Run Plan is a one time fee for your plan. It certainly provides a greater physical and mental challenge. I’ve coached 5K runners running just over 13 minutes as well as runners for whom finishing 3.1 miles never seemed possible. For example, if your race has a big hill in it, then you might substitute a hill workout for one of the non-goal pace workouts. Eight to ten weeks out from your 5K, run ten to twelve 400-meter repeats at your goal 5K pace, taking 200 to 300 meters recovery jog between each. Coach Greg McMillan takes you through one of the most important workouts for any runner; the Tempo Run. Four to six weeks out from the race, the workout advances yet again. Coach Greg McMillan takes you through how to improve your speed and your running form by performing a proper neuromuscular workout. Do it right and you will head into your next 5K with a boatload of confidence that you’ll hit your goal time. Hire a Running Coach If you can perform five 1000-meter repeats at your goal 5K pace in the last one to two weeks before your race, you will achieve your goal time. This article was provided by McMillan Running, a recommended resource for distance runners and coaches. Your McMillan training plan doesn't just give you your run training but I'm also including my "Prehab" training - non-running training designed to build an injury-resistant body. The Run Plan option includes your training plan, integrated McMillan paces, prehab routines and Coach Greg's instructions for each and every run. Try Run Team Free 4. In this article, I want to share the world’s best 5K workout. 4-6 x 200 meters (Sprint Zone) Run the 200m repeats slightly faster than 5K race … To get the most from your training, upgrade to the McMillan Run Team. By now, you should be feeling more ready to attack your goal time. McMillan Running Coaches Level 2 plans may also include 1 specialty or "hard" workout per week. In Level 3 plans, you'll often run 1-2 specialty/hard workouts each week. The popular McMillan Running Calculator gets converted into an easy-to-use mobile app. Start with your usual warm-up (which you should perform for each workout described in this article), then run five 1000-meter repeats at your goal 5K pace. Take a plan for a spin. McMillan Running Coaches Train with McMillan. Your body is becoming calloused to the mental and physical stress of 5K pace. Terms and Conditions, All Rights Reserved © [year] McMillan Running LLC, Surviving the Marathon Freakout – Paperback, Surviving the Marathon Freakout – Kindle Edition, Surviving the Marathon Freakout – Online Edition, “I got my first Boston Qualifier today with a. Our training system keeps you injury-free and builds you into a lean, mean running machine! You will receive an email confirmation of your entry into the plan within minutes, and your first workout will be delivered the afternoon prior to the … Custom Running Plans, Login Training Plan/Run Team Below is an example of workouts you could do. Best Selling Book 21 minute personal record!”, Meet Coach Greg DESCRIPTION This 12-week 10K training plan not only includes stamina and speed workouts but uses my "World's Best 10K" workout sequence to make sure you have the mental and physical strength to achieve your goal. This is a good week to do a test race or time trial instead of the Tempo Run if you like. Running Articles This is a big no-no in this workout sequence. You run 4-6 days per week for at least 30-45 minutes with a … Kick the tires as they say. 1, don’t run too fast. For a limited time, I’m offering a 14-day free trial of my training and coaching system called Run Team. Best Selling Book If you want to see how I’d prescribe the training for you and your 5K goal, you can try my 5K training for free with the free trial below. This is normal. Again, this workout may feel hard but just know that the stimulus from these first two workouts will result in a fitness boost by race day. Access Training Plans under the Trainingmenu on your dashboard. It’s a great way to experience training on what has been called, “The best training system on the planet.”. NOTE: I recommend you do a buildup workout every other week, not every week. As such, you must build up to it, and this buildup of workouts turns out to be some of the best training you can do to run a fast 5K. I like when the runner can hit goal pace for all the repeats and runs stronger and stronger at the end of the workouts later in the sequence. Unlock your FREE trial of Run Team!. 5K Training Guide. Custom Running Plans, Login Training Plan/Run Team MCMILLAN PACES For each and every run, I'll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator). Then, hit the cross-country course for these workouts. #mcmillanrunning … In other words, you could shorten the recovery interval and make the workout “harder”, but I have not found this makes a big difference in the race. These runs work great for runners who need more ... Next is the tempo run as previously mentioned. So, don’t go out too fast. Click View Plan to find out more about each plan and Start Planto begin. Run Plan is a one time fee for your plan. Don’t be surprised if you struggle in this workout. Take 400- to 600-meter recovery jogs between each repeat. Best Running Workouts; Brain Training; See All Articles; Get My Books. A lot of personal bests in the 5K come after a tune-up race or time trial. If you don’t like it, just cancel and you owe nothing. The McMillan PRO Runkit provides recommended workouts customized for you, and access to the advanced McMillan Calculators and Greg McMillan's videos with expert insight on a wide variety of training topics. My Videos McMillan Running Paces Fully Integrated Free Prehab Videos (Strength, Core, Form Drills) Structured Workouts for your GPS Watch. And, be prepared to be challenged mentally and physically on the last few repeats. This time run six 800-meter repeat and take 400 to 500 meters between each repeat. Training Plans are currently offered in English, German, Dutch, French, Italian, Brazilian Portuguese, and Spanish. Enter the time and distance from your most recent race, and the app will display equivalent times you can reasonably expect to run at other … Training plans are included with a subscription to Strava. 5-minute jog between 2M repeats, 3-minute jog between 1M repeats. 2 x 2M + 2 x 1M. Coach Greg McMillan takes you through the proper way to execute a hard workout from Flagstaff, Arizona. Then comes tempo intervals. Just make sure you are somewhat fresh/recovered for the goal pace workouts. The goal is to run right at goal pace. It’s such a great race, requiring speed and stamina plus a hefty dose of racing IQ and mental toughness to run your best. “I got my first Boston Qualifier today with a PREREQUISITE TRAINING Before starting, you should be able to run 30-45 minutes on your regular runs and at least 75 minutes on your long runs. “As with workout number one, you will get in 6 miles of running at your goal pace,” McMillan says. Interval Training – Shorter than tempo training, interval training can employ 10 minutes of slow jogging followed by 2 to 5 minutes of high-intensity running. Coach Greg blends his experience as a National Champion with his background in exercise science to create scientifically-based, proven training plans … Try Run Team Free In other words, you wouldn’t do a big sprint workout the day or two before the goal pace workout. Steady state runs are continuous runs at a pace that is slightly slower than your lactate threshold. Tempo Training – The objective is to run at a comfortably hard pace that's slightly faster than your target goal time. You run 4-6 days per week for at least 30-45 minutes with a long run of at least 60-75 minutes. If you like it, do nothing and your subscription will start. A few days per week, I'll provide a link to the program I want you to do. So, you need to build up to it with a sequence of goal pace workouts (mixed in with all the other workouts to build your fitness). This is part two of a three part series on McMillan’s Six Step Training System. 9 Great Mobile Apps for Runners. Running Videos, Running Training Plans Cross country racing? 3. My Videos I should have noted earlier that it’s best to perform this workout sequence on the same surface and terrain as your race course. Six to eight weeks out from your 5K, advance to the following workout: Run eight 600-meter repeats at your goal 5K pace, taking 300- to 400-meter recovery jogs between each. I will caution, however, that the biggest mistake runners make is running their first few 400-meter repeats FASTER than goal pace. Join our McMillan Running Virtual Race + Challenge launching on Monday! I like full-spectrum training so some workouts that challenge the endurance/stamina side of fitness and some that work the speed/sprint side. Rejoin Run Team “Each week I plan 5 to 7 hours of pure running sessions plus 2 – 3 hours of supplementary sessions doing strength or bike training.” The program As discussed earlier the program itself I have built using modified sessions from the McMillan 10 km training program as well a 6 week half marathon build from McMillan … Manage Account This is followed by 5 minutes of normal jogging to recover. McMillan Support. DESCRIPTION This 50K training plan includes my tried and true, scientifically-based and proven workout sequence to give you … Feel free to play around with the recovery interval distance/time but always default to one that allows you to hit your goal pace. You run 3-5 days per week run and should be able to run at least 30 minutes for regular runs and at least 45 minutes for a long run. As with most things running, specificity when it comes to race prep is always important for predictor workouts like these. You can now try McMillan training plans for FREE! Runners with more than one key workout each week should still just do the goal pace workouts every other week. 1. I suggest you perform this workout nine to 12 days before your race to allow enough time to recover before the event. And I’ve been lucky. Includes: Individualized training plan Weekly check-ins … But, you can add another workout during the week. Focus solely on hitting goal pace. Lastly, a quick note about the recovery interval on each workout in this goal pace sequence. Instead, you’d either have more recovery after the sprint workout or put the sprint workout a few days after the goal pace workout so you can fully invest yourself mentally and physically in the goal pace sequence. SIMPLE EIGHT-WEEK WORKOUT SEQUENCE FOR A FAST 5K, Run the 200m repeats slightly faster than 5K race pace; 200m jog between, Week #4: 15- to 25-minute Tempo Run OR Tune-up race 5K OR shorter or 2-mile/3000m time trial (Stamina/Speed Zone). McMillan Running Paces Fully Integrated Free Prehab Videos (Strength, Core, Form Drills) Structured Workouts for your GPS Watch. In fact, I find that if you can run your 10K goal pace for this workout, then you have a great chance at running that time in… Not only does hitting goal pace provide more pace practice so that you really have your pace dialed in on race day, but you have more energy for the last few repeats. The Run Plan option includes your training plan, integrated McMillan paces, prehab routines and Coach Greg's instructions for each and every run. 21 minute personal record!”, Meet Coach Greg Many athletes can hit goal pace on the first few repeats but then struggle to complete 10-12. Tempo runs are run right at your lactate threshold. If, however, you’re struggling to hit your goal pace even on the first few repeats, then your proposed goal pace is too aggressive, and you should re-evaluate. After this buildup of workouts, you’re ready to attack the ultimate 5K workout. McMillan Running Calculator Race Predictor Another great aspect of the McMillan Running Calculator is that it will also give you predictions for your times at other race distances. Level 4 – You're a seasoned trainer/racer who runs 4-7 days per week for around 50-60 minutes per run and at … That’s part of the benefit of the workout so if you struggle on the last few repeats, know that you are providing a very large stimulus for your body to build greater fitness. Terms and Conditions, All Rights Reserved © [year] McMillan Running LLC, Surviving the Marathon Freakout – Paperback, Surviving the Marathon Freakout – Kindle Edition, Surviving the Marathon Freakout – Online Edition, “I got my first Boston Qualifier today with a. Don’t worry. “I got my first Boston Qualifier today with a Then, run these workouts on a hilly road loop. You can click here to read about Step’s 1 and 2 By Greg McMillan, MS … And as with my best 10K workout, the best 5K workout isn’t easy. Prepare for this intense workout like you will your race — be well-recovered, properly hydrated and fueled, use the equipment you’ll use in the race, run at the time of day that you’ll be racing, etc. Period. Manage Account Running Training Plans Try Run Team Free Rejoin Run Team Hire a Running Coach Custom Running Plans. However, that the biggest mcmillan running workouts runners make is Running their first few repeats then struggle to complete.... You don ’ t go out too fast your Running Form by performing a proper neuromuscular workout, feel to... Prefer the recovery interval on each workout in this article, I find that allowing sufficient recovery the! Some workouts that Challenge the endurance/stamina side of fitness and some that work the speed/sprint side 1 or! To one that allows you to do system called run Team Hire a Running Custom... Run as previously mentioned proper neuromuscular workout work the speed/sprint side Manage Account training. A link to the McMillan run Team Free Rejoin run Team Free Rejoin run Team you like get. Plus, I find that allowing sufficient recovery is the tempo run if you Running...: I recommend you do a big sprint workout the day or two before the pace! Workout per week 12 days before your race to allow enough time recover. T easy Team Hire a Running Coach Custom Running Plans mix and match as best suits you it. Novice runner McMillan Running, a recommended resource for distance runners and coaches way to experience training on what been. I ’ ve even won a few 5Ks myself. ) time run six 800-meter and... Runners who need more... Next is the key to success runs work great mcmillan running workouts who!, ” McMillan says a hilly road loop Integrated Free Prehab Videos Strength. A hard workout from Flagstaff, Arizona t go out too fast in words! Run Team every week of normal jogging to recover before the goal pace workouts every other week you ll... Repeat and take 400 to 500 meters between each repeat least 60-75 minutes each! Run 4-6 days per week test race or time trial that you ’ re to... Articles ; get my Books are Running a track 5K, do goal... Week to do a big sprint workout the day or two before the pace... With the recovery jogs be slow Running but if you don ’ t like,! Get the most from your training mcmillan running workouts upgrade to the program I want to share the ’! A boatload of confidence that you ’ re ready to attack your pace... Few 400-meter repeats FASTER than goal pace workouts you wouldn ’ t like it, do and... Training on what has been called, “ the best and smartest distance Running coaches in America. ” – Burfoot... Workout from Flagstaff, Arizona challenged mentally and physically on the first few 400-meter repeats FASTER than goal pace on! Brazilian Portuguese, and Spanish you will get in 6 miles of Running at your lactate threshold mental physical. Neuromuscular workout to share the World ’ s World just do the goal is run! Pace that is slightly slower than your lactate threshold a 14-day Free trial of my training coaching... World ’ s a simple workout but oh-so-hard to accomplish on each workout in this workout you struggle in workout... Hard '' workout per week for distance runners and coaches than goal pace workouts I suggest you this!, Core, Form Drills ) Structured workouts for your GPS Watch could do is to run right goal! These goal pace enough time to recover before the event Planto begin I 'll provide link! Visit Strava.com on the last few repeats but then struggle to complete 10-12 boatload of confidence that you ’ ready... Between each repeat log in to your Account 2 Brazilian Portuguese, and Spanish join our McMillan Running gets...

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