MCMILLAN RUNNING

The McMillan Running Calculator is based on what we know from exercise science and real world running. But, every runner is unique so over time, you will learn how to best interpret and modify the Race Times and Optimal Training Paces to fit your particular strengths and

10K TRAINING GUIDE

10K Training Guide. Greg McMillan Articles. August 3, 2020. In this guide, let’s get you ready to run a faster 10K. The 10K is one of those race distances that requires a balance of endurance, stamina, speed and sprint – the four training zones. It also requires a hefty amount of mental toughness. Below, let’s look at how I will train

you

ULTRA-MARATHON TRAINING GUIDE Ultra-Marathon Training Guide. Greg McMillan Articles. August 19, 2020. In this guide, let’s get you ready to tackle events longer than the marathon. As you know, “ultras” take on all shapes and sizes. There are road 50 kilometer runs that aren’t too different

than racing a

MASTERS RUNNING 101

HALF-MARATHON TRAINING GUIDE The half-marathon has quickly become the favorite race distance for runners. Marathoners enjoy the break from the high training loads (particularly the long runs that take up so much of the weekend and require so much recovery time). Shorter distance runners like that they can get the challenge of a long race without sacrificing their WORK YOUR WEAKNESSES TIMING AND QUANTITY ARE KEY All runners have strengths. All runners have weaknesses. For a competitive runner moving to the front of the pack (or your age group), it becomes increasingly important to correctly identify your strengths and weaknesses and to use this knowledge to maximize your performance. Runners can be divided into

three general

3 WORKOUTS FOR MASTERS RUNNERS 15-20 minutes Warm-up + 4 x 15 seconds strides + 1 mile @ Tempo + 400m jog + 8-10 x 200 Progressive Sprint Intervals + 200 jog + 15-20 minutes Cool Down. Although masters runners benefit from doing fast intervals, we need extra warm-up and to be careful to progress though

our workouts.

TEMPO WITH THE MONA FARTLEK The Mona fartlek was named after the famed Australian runner, Steve Monaghetti, who used the workout to get ready for all events up to 5K. The fitter you are, the faster the float pace should be. The float shouldn’t just be very slow recovery running like in many workouts. A good place to start would be around your easy run pace. CARBO-LOADING FOR THE MARATHON You’ve probably heard that you need to “carbo-load” before long races like a half-marathon, marathon or ultramarathon. Here’s my take on carbo-loading, including what I ate before winning the US National Masters Trail Marathon Championship. Carbo-Loading Origins Carbo-loading came into vogue after exercise science perfected the muscle biopsy. I’ve had one done and while it’s HIGH SCHOOL CROSS COUNTRY TRAINING & COACHING GUIDE HIGH SCHOOL CROSS COUNTRY TRAINING & COACHING GUIDE – PART 1. The end of the summer marks the start of something dear to my heart: cross country season! Though I began running track races in elementary and junior high school, I consider my life as a “serious runner” to have begun with cross country in high school.

MCMILLAN RUNNING

The McMillan Running Calculator is based on what we know from exercise science and real world running. But, every runner is unique so over time, you will learn how to best interpret and modify the Race Times and Optimal Training Paces to fit your particular strengths and

10K TRAINING GUIDE

10K Training Guide. Greg McMillan Articles. August 3, 2020. In this guide, let’s get you ready to run a faster 10K. The 10K is one of those race distances that requires a balance of endurance, stamina, speed and sprint – the four training zones. It also requires a hefty amount of mental toughness. Below, let’s look at how I will train

you

ULTRA-MARATHON TRAINING GUIDE Ultra-Marathon Training Guide. Greg McMillan Articles. August 19, 2020. In this guide, let’s get you ready to tackle events longer than the marathon. As you know, “ultras” take on all shapes and sizes. There are road 50 kilometer runs that aren’t too different

than racing a

MASTERS RUNNING 101

HALF-MARATHON TRAINING GUIDE The half-marathon has quickly become the favorite race distance for runners. Marathoners enjoy the break from the high training loads (particularly the long runs that take up so much of the weekend and require so much recovery time). Shorter distance runners like that they can get the challenge of a long race without sacrificing their WORK YOUR WEAKNESSES TIMING AND QUANTITY ARE KEY All runners have strengths. All runners have weaknesses. For a competitive runner moving to the front of the pack (or your age group), it becomes increasingly important to correctly identify your strengths and weaknesses and to use this knowledge to maximize your performance. Runners can be divided into

three general

3 WORKOUTS FOR MASTERS RUNNERS 15-20 minutes Warm-up + 4 x 15 seconds strides + 1 mile @ Tempo + 400m jog + 8-10 x 200 Progressive Sprint Intervals + 200 jog + 15-20 minutes Cool Down. Although masters runners benefit from doing fast intervals, we need extra warm-up and to be careful to progress though

our workouts.

TEMPO WITH THE MONA FARTLEK The Mona fartlek was named after the famed Australian runner, Steve Monaghetti, who used the workout to get ready for all events up to 5K. The fitter you are, the faster the float pace should be. The float shouldn’t just be very slow recovery running like in many workouts. A good place to start would be around your easy run pace. CARBO-LOADING FOR THE MARATHON You’ve probably heard that you need to “carbo-load” before long races like a half-marathon, marathon or ultramarathon. Here’s my take on carbo-loading, including what I ate before winning the US National Masters Trail Marathon Championship. Carbo-Loading Origins Carbo-loading came into vogue after exercise science perfected the muscle biopsy. I’ve had one done and while it’s HIGH SCHOOL CROSS COUNTRY TRAINING & COACHING GUIDE HIGH SCHOOL CROSS COUNTRY TRAINING & COACHING GUIDE – PART 1. The end of the summer marks the start of something dear to my heart: cross country season! Though I began running track races in elementary and junior high school, I consider my life as a “serious runner” to have begun with cross country in high school.

10K TRAINING GUIDE

10K Training Guide. Greg McMillan Articles. August 3, 2020. In this guide, let’s get you ready to run a faster 10K. The 10K is one of those race distances that requires a balance of endurance, stamina, speed and sprint – the four training zones. It also requires a hefty amount of mental toughness. Below, let’s look at how I will train

you

MCMILLAN TRAINING PLAN GUIDE To perform a hill workout, find a hill with a medium slope that takes between 45 seconds and one-minute- and-20 seconds to ascend. Run up at an effort equivalent to your 5K or mile race pace. Focus on good form with powerful push off and strong arm swing. Jog down the hill slowly

to recover.

MARATHON TRAINING GUIDE The goal in marathon training is to address the four key factors for success. Factor #1: Leg Durability. The first factor is leg durability. While many runners think about cardiovascular fitness when training for a race, long races like the marathon are more dependent on the ability of your legs to handle the pounding across the race

than on

GREG MCMILLAN

Greg McMillan, M.S. “Greg McMillan is one of the best and smartest distance running coaches in America.”. – Amby Burfoot, Runner’s World. Coach Greg blends his experience as a National Champion runner with his background in exercise science to create scientifically-based, proven training plans that are individualized to

your unique

MIDDLE DISTANCE (800 METERS, MILE, 3000M, 2-MILE) TRAINING Middle Distance (800 meters, Mile, 3000m, 2-Mile) Training Guide. In this guide, let’s get you ready to run faster at short races like the 800 meters to two miles. This guide works great for high school and college runners getting ready for track as well as older runners who like to compete in shorter races like road miles (or track races).

THE BEST 5K WORKOUT

BUILDUP WORKOUT #1: 10-12 x 400 METERS. 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. Don’t be surprised if you struggle in this workout. LONGEST LONG RUN FOR THE MARATHON? MY GUIDE If you plan to run around four hours for your marathon, then my recommendation for your maximum long run is: Maximum long run =

up to

Example: A 4:00 marathoner’s longest long run would equal 3:30-4:30. 3:30:00 is the marathon time (4:00:00) minus 30 minutes and the

4:30:00 is the

5 KEYS TO BETTER RUNNING FORM 5) Rhythm. Running is like dancing and the runners who look the best, again regardless of speed, are the ones that have great rhythm when they run. There is a certain flow to their stride. They are relaxed and rhythmic. Think of this when you run. We like to say, “Run tall. Run relaxed.”. This simple cue usually cures most form issues and 5 TIPS FOR GETTING TO RACE WEIGHT TIP #2: DON’T FORCE WEIGHT LOSS. Try not to force weight loss but rather let your body adjust to its most natural race weight through eating healthy and following your training program. If you have trouble hitting a certain weight you can try and cut out 200-500 calories per day and see if that helps to break through the plateau.

The goal is

THE BENEFITS OF BAD WORKOUTS Or they have too much going on in their lives outside of running and are too fatigued (mentally and physically) to have consistent training and racing. If you’re having repeated bad workouts or races, you may need to back off a bit and lower your expectations. Reduce your volume and intensity by 10 to 30 percent.

MCMILLAN RUNNING

The McMillan Running Calculator is based on what we know from exercise science and real world running. But, every runner is unique so over time, you will learn how to best interpret and modify the Race Times and Optimal Training Paces to fit your particular strengths and

10K TRAINING GUIDE

10K Training Guide. Greg McMillan Articles. August 3, 2020. In this guide, let’s get you ready to run a faster 10K. The 10K is one of those race distances that requires a balance of endurance, stamina, speed and sprint – the four training zones. It also requires a hefty amount of mental toughness. Below, let’s look at how I will train

you

MASTERS RUNNING 101

HALF-MARATHON TRAINING GUIDE The half-marathon has quickly become the favorite race distance for runners. Marathoners enjoy the break from the high training loads (particularly the long runs that take up so much of the weekend and require so much recovery time). Shorter distance runners like that they can get the challenge of a long race without sacrificing their THE BEST 10K WORKOUT BUILDUP WORKOUT # 3: 2 X 2 MILE + 2 X 1 MILE. Four weeks out from the race, the workout advances yet again. This time, run two 2-mile repeats at goal 10K pace. Again, take a 5-minute recovery jog after each 2-mile repeat. Then, perform two 1-mile repeats at goal pace, taking 3 minutes recovery between each. By now, you should be feeling

much

TEMPO WITH THE MONA FARTLEK The Mona fartlek was named after the famed Australian runner, Steve Monaghetti, who used the workout to get ready for all events up to 5K. The fitter you are, the faster the float pace should be. The float shouldn’t just be very slow recovery running like in many workouts. A good place to start would be around your easy run pace. CARBO-LOADING FOR THE MARATHON You’ve probably heard that you need to “carbo-load” before long races like a half-marathon, marathon or ultramarathon. Here’s my take on carbo-loading, including what I ate before winning the US National Masters Trail Marathon Championship. Carbo-Loading Origins Carbo-loading came into vogue after exercise science perfected the muscle biopsy. I’ve had one done and while it’s HIGH SCHOOL CROSS COUNTRY TRAINING & COACHING GUIDE HIGH SCHOOL CROSS COUNTRY TRAINING & COACHING GUIDE – PART 1. The end of the summer marks the start of something dear to my heart: cross country season! Though I began running track races in elementary and junior high school, I consider my life as a “serious runner” to have begun with cross country in high school.

DON'T TAPER. PEAK!

Here are my secrets for your peaking phase — the last 14 days before your race: 1. Secret: Don’t change your weekly running routine. Our bodies and minds like routine. If you run four days per week, then run four days per week during your peaking phase. If you run six, then run six. You’ll feel flat if you suddenly run less frequently LUCKY 7 SPEED AND STAMINA WORKOUTS FOR THE … Getting race fit for a marathon includes more than just the weekly long run.Competitive marathoners, whose goal is not just to finish the marathon but to run a fast one, should include at least one weekly workout that builds the stamina (lactate threshold) and speed (VO2 max) necessary for a fast marathon performance. Here are seven to

consider.

MCMILLAN RUNNING

The McMillan Running Calculator is based on what we know from exercise science and real world running. But, every runner is unique so over time, you will learn how to best interpret and modify the Race Times and Optimal Training Paces to fit your particular strengths and

10K TRAINING GUIDE

10K Training Guide. Greg McMillan Articles. August 3, 2020. In this guide, let’s get you ready to run a faster 10K. The 10K is one of those race distances that requires a balance of endurance, stamina, speed and sprint – the four training zones. It also requires a hefty amount of mental toughness. Below, let’s look at how I will train

you

MASTERS RUNNING 101

HALF-MARATHON TRAINING GUIDE The half-marathon has quickly become the favorite race distance for runners. Marathoners enjoy the break from the high training loads (particularly the long runs that take up so much of the weekend and require so much recovery time). Shorter distance runners like that they can get the challenge of a long race without sacrificing their THE BEST 10K WORKOUT BUILDUP WORKOUT # 3: 2 X 2 MILE + 2 X 1 MILE. Four weeks out from the race, the workout advances yet again. This time, run two 2-mile repeats at goal 10K pace. Again, take a 5-minute recovery jog after each 2-mile repeat. Then, perform two 1-mile repeats at goal pace, taking 3 minutes recovery between each. By now, you should be feeling

much

CARBO-LOADING FOR THE MARATHON You’ve probably heard that you need to “carbo-load” before long races like a half-marathon, marathon or ultramarathon. Here’s my take on carbo-loading, including what I ate before winning the US National Masters Trail Marathon Championship. Carbo-Loading Origins Carbo-loading came into vogue after exercise science perfected the muscle biopsy. I’ve had one done and while it’s TEMPO WITH THE MONA FARTLEK The Mona fartlek was named after the famed Australian runner, Steve Monaghetti, who used the workout to get ready for all events up to 5K. The fitter you are, the faster the float pace should be. The float shouldn’t just be very slow recovery running like in many workouts. A good place to start would be around your easy run pace. HIGH SCHOOL CROSS COUNTRY TRAINING & COACHING GUIDE HIGH SCHOOL CROSS COUNTRY TRAINING & COACHING GUIDE – PART 1. The end of the summer marks the start of something dear to my heart: cross country season! Though I began running track races in elementary and junior high school, I consider my life as a “serious runner” to have begun with cross country in high school.

DON'T TAPER. PEAK!

Here are my secrets for your peaking phase — the last 14 days before your race: 1. Secret: Don’t change your weekly running routine. Our bodies and minds like routine. If you run four days per week, then run four days per week during your peaking phase. If you run six, then run six. You’ll feel flat if you suddenly run less frequently LUCKY 7 SPEED AND STAMINA WORKOUTS FOR THE … Getting race fit for a marathon includes more than just the weekly long run.Competitive marathoners, whose goal is not just to finish the marathon but to run a fast one, should include at least one weekly workout that builds the stamina (lactate threshold) and speed (VO2 max) necessary for a fast marathon performance. Here are seven to

consider.

MCMILLAN TRAINING PLAN GUIDE To perform a hill workout, find a hill with a medium slope that takes between 45 seconds and one-minute- and-20 seconds to ascend. Run up at an effort equivalent to your 5K or mile race pace. Focus on good form with powerful push off and strong arm swing. Jog down the hill slowly

to recover.

MARATHON TRAINING GUIDE The goal in marathon training is to address the four key factors for success. Factor #1: Leg Durability. The first factor is leg durability. While many runners think about cardiovascular fitness when training for a race, long races like the marathon are more dependent on the ability of your legs to handle the pounding across the race

than on

CONTACT US | MCMILLAN RUNNING Questions about our website, billing, orders, or login issues? Email us at helpdesk@mcmillanrunning.com or click below. ULTRA-MARATHON TRAINING GUIDE Ultra-Marathon Training Guide. Greg McMillan Articles. August 19, 2020. In this guide, let’s get you ready to tackle events longer than the marathon. As you know, “ultras” take on all shapes and sizes. There are road 50 kilometer runs that aren’t too different

than racing a

CARBO-LOADING FOR THE MARATHON You’ve probably heard that you need to “carbo-load” before long races like a half-marathon, marathon or ultramarathon. Here’s my take on carbo-loading, including what I ate before winning the US National Masters Trail Marathon Championship. Carbo-Loading Origins Carbo-loading came into vogue after exercise science perfected the muscle biopsy. I’ve had one done and while it’s

THE BEST 5K WORKOUT

BUILDUP WORKOUT #1: 10-12 x 400 METERS. 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. Don’t be surprised if you struggle in this workout. WORK YOUR WEAKNESSES TIMING AND QUANTITY ARE KEY All runners have strengths. All runners have weaknesses. For a competitive runner moving to the front of the pack (or your age group), it becomes increasingly important to correctly identify your strengths and weaknesses and to use this knowledge to maximize your performance. Runners can be divided into

three general

CADENCE: IS 180 THE ULTIMATE GOAL? Greg McMillan Articles. November 27, 2018. One Eighty. A few years ago, it was stated that pro runners have a cadence (steps per minute) of 180 and so all runners should run at a cadence of 180. Additionally, it was stated that a low cadence caused injuries (due to over-striding) so another reason to run with a higher cadence was to

reduce

5 TIPS FOR GETTING TO RACE WEIGHT TIP #2: DON’T FORCE WEIGHT LOSS. Try not to force weight loss but rather let your body adjust to its most natural race weight through eating healthy and following your training program. If you have trouble hitting a certain weight you can try and cut out 200-500 calories per day and see if that helps to break through the plateau.

The goal is

5 STEPS TO NAILING YOUR BEST HALF-MARATHON RACE PACE My recent article on PodiumRunner. Easy-medium. Sub-threshold. Comfortably fast. You hear lots of phrases used to describe half-marathon pace but let’s discuss some specific ways to determine your best half-marathon race pace—and then how to confirm that the pace is possible on race day. Nail your pace, and the half marathon

can be the most

MCMILLAN RUNNING

The McMillan Running Calculator is based on what we know from exercise science and real world running. But, every runner is unique so over time, you will learn how to best interpret and modify the Race Times and Optimal Training Paces to fit your particular strengths and

10K TRAINING GUIDE

10K Training Guide. Greg McMillan Articles. August 3, 2020. In this guide, let’s get you ready to run a faster 10K. The 10K is one of those race distances that requires a balance of endurance, stamina, speed and sprint – the four training zones. It also requires a hefty amount of mental toughness. Below, let’s look at how I will train

you

MASTERS RUNNING 101

HALF-MARATHON TRAINING GUIDE The half-marathon has quickly become the favorite race distance for runners. Marathoners enjoy the break from the high training loads (particularly the long runs that take up so much of the weekend and require so much recovery time). Shorter distance runners like that they can get the challenge of a long race without sacrificing their THE BEST 10K WORKOUT BUILDUP WORKOUT # 3: 2 X 2 MILE + 2 X 1 MILE. Four weeks out from the race, the workout advances yet again. This time, run two 2-mile repeats at goal 10K pace. Again, take a 5-minute recovery jog after each 2-mile repeat. Then, perform two 1-mile repeats at goal pace, taking 3 minutes recovery between each. By now, you should be feeling

much

TEMPO WITH THE MONA FARTLEK The Mona fartlek was named after the famed Australian runner, Steve Monaghetti, who used the workout to get ready for all events up to 5K. The fitter you are, the faster the float pace should be. The float shouldn’t just be very slow recovery running like in many workouts. A good place to start would be around your easy run pace. CARBO-LOADING FOR THE MARATHON You’ve probably heard that you need to “carbo-load” before long races like a half-marathon, marathon or ultramarathon. Here’s my take on carbo-loading, including what I ate before winning the US National Masters Trail Marathon Championship. Carbo-Loading Origins Carbo-loading came into vogue after exercise science perfected the muscle biopsy. I’ve had one done and while it’s HIGH SCHOOL CROSS COUNTRY TRAINING & COACHING GUIDE HIGH SCHOOL CROSS COUNTRY TRAINING & COACHING GUIDE – PART 1. The end of the summer marks the start of something dear to my heart: cross country season! Though I began running track races in elementary and junior high school, I consider my life as a “serious runner” to have begun with cross country in high school.

DON'T TAPER. PEAK!

Here are my secrets for your peaking phase — the last 14 days before your race: 1. Secret: Don’t change your weekly running routine. Our bodies and minds like routine. If you run four days per week, then run four days per week during your peaking phase. If you run six, then run six. You’ll feel flat if you suddenly run less frequently LUCKY 7 SPEED AND STAMINA WORKOUTS FOR THE … Getting race fit for a marathon includes more than just the weekly long run.Competitive marathoners, whose goal is not just to finish the marathon but to run a fast one, should include at least one weekly workout that builds the stamina (lactate threshold) and speed (VO2 max) necessary for a fast marathon performance. Here are seven to

consider.

MCMILLAN RUNNING

The McMillan Running Calculator is based on what we know from exercise science and real world running. But, every runner is unique so over time, you will learn how to best interpret and modify the Race Times and Optimal Training Paces to fit your particular strengths and

10K TRAINING GUIDE

10K Training Guide. Greg McMillan Articles. August 3, 2020. In this guide, let’s get you ready to run a faster 10K. The 10K is one of those race distances that requires a balance of endurance, stamina, speed and sprint – the four training zones. It also requires a hefty amount of mental toughness. Below, let’s look at how I will train

you

MASTERS RUNNING 101

HALF-MARATHON TRAINING GUIDE The half-marathon has quickly become the favorite race distance for runners. Marathoners enjoy the break from the high training loads (particularly the long runs that take up so much of the weekend and require so much recovery time). Shorter distance runners like that they can get the challenge of a long race without sacrificing their THE BEST 10K WORKOUT BUILDUP WORKOUT # 3: 2 X 2 MILE + 2 X 1 MILE. Four weeks out from the race, the workout advances yet again. This time, run two 2-mile repeats at goal 10K pace. Again, take a 5-minute recovery jog after each 2-mile repeat. Then, perform two 1-mile repeats at goal pace, taking 3 minutes recovery between each. By now, you should be feeling

much

TEMPO WITH THE MONA FARTLEK The Mona fartlek was named after the famed Australian runner, Steve Monaghetti, who used the workout to get ready for all events up to 5K. The fitter you are, the faster the float pace should be. The float shouldn’t just be very slow recovery running like in many workouts. A good place to start would be around your easy run pace. CARBO-LOADING FOR THE MARATHON You’ve probably heard that you need to “carbo-load” before long races like a half-marathon, marathon or ultramarathon. Here’s my take on carbo-loading, including what I ate before winning the US National Masters Trail Marathon Championship. Carbo-Loading Origins Carbo-loading came into vogue after exercise science perfected the muscle biopsy. I’ve had one done and while it’s HIGH SCHOOL CROSS COUNTRY TRAINING & COACHING GUIDE HIGH SCHOOL CROSS COUNTRY TRAINING & COACHING GUIDE – PART 1. The end of the summer marks the start of something dear to my heart: cross country season! Though I began running track races in elementary and junior high school, I consider my life as a “serious runner” to have begun with cross country in high school.

DON'T TAPER. PEAK!

Here are my secrets for your peaking phase — the last 14 days before your race: 1. Secret: Don’t change your weekly running routine. Our bodies and minds like routine. If you run four days per week, then run four days per week during your peaking phase. If you run six, then run six. You’ll feel flat if you suddenly run less frequently LUCKY 7 SPEED AND STAMINA WORKOUTS FOR THE … Getting race fit for a marathon includes more than just the weekly long run.Competitive marathoners, whose goal is not just to finish the marathon but to run a fast one, should include at least one weekly workout that builds the stamina (lactate threshold) and speed (VO2 max) necessary for a fast marathon performance. Here are seven to

consider.

MCMILLAN TRAINING PLAN GUIDE To perform a hill workout, find a hill with a medium slope that takes between 45 seconds and one-minute- and-20 seconds to ascend. Run up at an effort equivalent to your 5K or mile race pace. Focus on good form with powerful push off and strong arm swing. Jog down the hill slowly

to recover.

MARATHON TRAINING GUIDE The goal in marathon training is to address the four key factors for success. Factor #1: Leg Durability. The first factor is leg durability. While many runners think about cardiovascular fitness when training for a race, long races like the marathon are more dependent on the ability of your legs to handle the pounding across the race

than on

CONTACT US | MCMILLAN RUNNING Questions about our website, billing, orders, or login issues? Email us at helpdesk@mcmillanrunning.com or click below. ULTRA-MARATHON TRAINING GUIDE Ultra-Marathon Training Guide. Greg McMillan Articles. August 19, 2020. In this guide, let’s get you ready to tackle events longer than the marathon. As you know, “ultras” take on all shapes and sizes. There are road 50 kilometer runs that aren’t too different

than racing a

CARBO-LOADING FOR THE MARATHON You’ve probably heard that you need to “carbo-load” before long races like a half-marathon, marathon or ultramarathon. Here’s my take on carbo-loading, including what I ate before winning the US National Masters Trail Marathon Championship. Carbo-Loading Origins Carbo-loading came into vogue after exercise science perfected the muscle biopsy. I’ve had one done and while it’s

THE BEST 5K WORKOUT

BUILDUP WORKOUT #1: 10-12 x 400 METERS. 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. Don’t be surprised if you struggle in this workout. WORK YOUR WEAKNESSES TIMING AND QUANTITY ARE KEY All runners have strengths. All runners have weaknesses. For a competitive runner moving to the front of the pack (or your age group), it becomes increasingly important to correctly identify your strengths and weaknesses and to use this knowledge to maximize your performance. Runners can be divided into

three general

CADENCE: IS 180 THE ULTIMATE GOAL? Greg McMillan Articles. November 27, 2018. One Eighty. A few years ago, it was stated that pro runners have a cadence (steps per minute) of 180 and so all runners should run at a cadence of 180. Additionally, it was stated that a low cadence caused injuries (due to over-striding) so another reason to run with a higher cadence was to

reduce

5 TIPS FOR GETTING TO RACE WEIGHT TIP #2: DON’T FORCE WEIGHT LOSS. Try not to force weight loss but rather let your body adjust to its most natural race weight through eating healthy and following your training program. If you have trouble hitting a certain weight you can try and cut out 200-500 calories per day and see if that helps to break through the plateau.

The goal is

5 STEPS TO NAILING YOUR BEST HALF-MARATHON RACE PACE My recent article on PodiumRunner. Easy-medium. Sub-threshold. Comfortably fast. You hear lots of phrases used to describe half-marathon pace but let’s discuss some specific ways to determine your best half-marathon race pace—and then how to confirm that the pace is possible on race day. Nail your pace, and the half marathon

can be the most

MCMILLAN RUNNING

The McMillan Running Calculator is based on what we know from exercise science and real world running. But, every runner is unique so over time, you will learn how to best interpret and modify the Race Times and Optimal Training Paces to fit your particular strengths and

10K TRAINING GUIDE

10K Training Guide. Greg McMillan Articles. August 3, 2020. In this guide, let’s get you ready to run a faster 10K. The 10K is one of those race distances that requires a balance of endurance, stamina, speed and sprint – the four training zones. It also requires a hefty amount of mental toughness. Below, let’s look at how I will train

you

MCMILLAN TRAINING PLAN GUIDE To perform a hill workout, find a hill with a medium slope that takes between 45 seconds and one-minute- and-20 seconds to ascend. Run up at an effort equivalent to your 5K or mile race pace. Focus on good form with powerful push off and strong arm swing. Jog down the hill slowly

to recover.

MASTERS RUNNING 101

ULTRA-MARATHON TRAINING GUIDE Ultra-Marathon Training Guide. Greg McMillan Articles. August 19, 2020. In this guide, let’s get you ready to tackle events longer than the marathon. As you know, “ultras” take on all shapes and sizes. There are road 50 kilometer runs that aren’t too different

than racing a

HALF-MARATHON TRAINING GUIDE The half-marathon has quickly become the favorite race distance for runners. Marathoners enjoy the break from the high training loads (particularly the long runs that take up so much of the weekend and require so much recovery time). Shorter distance runners like that they can get the challenge of a long race without sacrificing their WORK YOUR WEAKNESSES TIMING AND QUANTITY ARE KEY All runners have strengths. All runners have weaknesses. For a competitive runner moving to the front of the pack (or your age group), it becomes increasingly important to correctly identify your strengths and weaknesses and to use this knowledge to maximize your performance. Runners can be divided into

three general

TEMPO WITH THE MONA FARTLEK The Mona fartlek was named after the famed Australian runner, Steve Monaghetti, who used the workout to get ready for all events up to 5K. The fitter you are, the faster the float pace should be. The float shouldn’t just be very slow recovery running like in many workouts. A good place to start would be around your easy run pace. CARBO-LOADING FOR THE MARATHON You’ve probably heard that you need to “carbo-load” before long races like a half-marathon, marathon or ultramarathon. Here’s my take on carbo-loading, including what I ate before winning the US National Masters Trail Marathon Championship. Carbo-Loading Origins Carbo-loading came into vogue after exercise science perfected the muscle biopsy. I’ve had one done and while it’s HIGH SCHOOL CROSS COUNTRY TRAINING & COACHING GUIDE HIGH SCHOOL CROSS COUNTRY TRAINING & COACHING GUIDE – PART 1. The end of the summer marks the start of something dear to my heart: cross country season! Though I began running track races in elementary and junior high school, I consider my life as a “serious runner” to have begun with cross country in high school.

MCMILLAN RUNNING

The McMillan Running Calculator is based on what we know from exercise science and real world running. But, every runner is unique so over time, you will learn how to best interpret and modify the Race Times and Optimal Training Paces to fit your particular strengths and

10K TRAINING GUIDE

10K Training Guide. Greg McMillan Articles. August 3, 2020. In this guide, let’s get you ready to run a faster 10K. The 10K is one of those race distances that requires a balance of endurance, stamina, speed and sprint – the four training zones. It also requires a hefty amount of mental toughness. Below, let’s look at how I will train

you

MCMILLAN TRAINING PLAN GUIDE To perform a hill workout, find a hill with a medium slope that takes between 45 seconds and one-minute- and-20 seconds to ascend. Run up at an effort equivalent to your 5K or mile race pace. Focus on good form with powerful push off and strong arm swing. Jog down the hill slowly

to recover.

MASTERS RUNNING 101

ULTRA-MARATHON TRAINING GUIDE Ultra-Marathon Training Guide. Greg McMillan Articles. August 19, 2020. In this guide, let’s get you ready to tackle events longer than the marathon. As you know, “ultras” take on all shapes and sizes. There are road 50 kilometer runs that aren’t too different

than racing a

HALF-MARATHON TRAINING GUIDE The half-marathon has quickly become the favorite race distance for runners. Marathoners enjoy the break from the high training loads (particularly the long runs that take up so much of the weekend and require so much recovery time). Shorter distance runners like that they can get the challenge of a long race without sacrificing their WORK YOUR WEAKNESSES TIMING AND QUANTITY ARE KEY All runners have strengths. All runners have weaknesses. For a competitive runner moving to the front of the pack (or your age group), it becomes increasingly important to correctly identify your strengths and weaknesses and to use this knowledge to maximize your performance. Runners can be divided into

three general

TEMPO WITH THE MONA FARTLEK The Mona fartlek was named after the famed Australian runner, Steve Monaghetti, who used the workout to get ready for all events up to 5K. The fitter you are, the faster the float pace should be. The float shouldn’t just be very slow recovery running like in many workouts. A good place to start would be around your easy run pace. CARBO-LOADING FOR THE MARATHON You’ve probably heard that you need to “carbo-load” before long races like a half-marathon, marathon or ultramarathon. Here’s my take on carbo-loading, including what I ate before winning the US National Masters Trail Marathon Championship. Carbo-Loading Origins Carbo-loading came into vogue after exercise science perfected the muscle biopsy. I’ve had one done and while it’s HIGH SCHOOL CROSS COUNTRY TRAINING & COACHING GUIDE HIGH SCHOOL CROSS COUNTRY TRAINING & COACHING GUIDE – PART 1. The end of the summer marks the start of something dear to my heart: cross country season! Though I began running track races in elementary and junior high school, I consider my life as a “serious runner” to have begun with cross country in high school.

10K TRAINING GUIDE

10K Training Guide. Greg McMillan Articles. August 3, 2020. In this guide, let’s get you ready to run a faster 10K. The 10K is one of those race distances that requires a balance of endurance, stamina, speed and sprint – the four training zones. It also requires a hefty amount of mental toughness. Below, let’s look at how I will train

you

MARATHON TRAINING GUIDE The goal in marathon training is to address the four key factors for success. Factor #1: Leg Durability. The first factor is leg durability. While many runners think about cardiovascular fitness when training for a race, long races like the marathon are more dependent on the ability of your legs to handle the pounding across the race

than on

GREG MCMILLAN

Greg McMillan, M.S. “Greg McMillan is one of the best and smartest distance running coaches in America.”. – Amby Burfoot, Runner’s World. Coach Greg blends his experience as a National Champion runner with his background in exercise science to create scientifically-based, proven training plans that are individualized to

your unique

MCMILLAN RUNNING GLOSSARY Easy Run Easy runs make up the bulk of a runner’s training plan. The run is at an easy effort and breathing is always under control so that you can carry on a conversation with your training partners. There is no lasting fatigue from an Easy Run. Long Run Long Runs are similar to

an

MIDDLE DISTANCE (800 METERS, MILE, 3000M, 2-MILE) TRAINING Middle Distance (800 meters, Mile, 3000m, 2-Mile) Training Guide. In this guide, let’s get you ready to run faster at short races like the 800 meters to two miles. This guide works great for high school and college runners getting ready for track as well as older runners who like to compete in shorter races like road miles (or track races). LONGEST LONG RUN FOR THE MARATHON? MY GUIDE If you plan to run around four hours for your marathon, then my recommendation for your maximum long run is: Maximum long run =

up to

Example: A 4:00 marathoner’s longest long run would equal 3:30-4:30. 3:30:00 is the marathon time (4:00:00) minus 30 minutes and the

4:30:00 is the

FUELING FOR THE MARATHON Fueling How-to. Strategy 1 – Fast Acting Carbohydrates. Ingest 4-8 ounces of sports drink every 15 minutes and/or an energy gel every 30-45 minutes. Most sports drinks and gels also include electrolytes. Dilute the carbohydrates with more water later

THE BEST 5K WORKOUT

BUILDUP WORKOUT #1: 10-12 x 400 METERS. 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. Don’t be surprised if you struggle in this workout. 5 KEYS TO BETTER RUNNING FORM 5) Rhythm. Running is like dancing and the runners who look the best, again regardless of speed, are the ones that have great rhythm when they run. There is a certain flow to their stride. They are relaxed and rhythmic. Think of this when you run. We like to say, “Run tall. Run relaxed.”. This simple cue usually cures most form issues and THE BENEFITS OF BAD WORKOUTS Or they have too much going on in their lives outside of running and are too fatigued (mentally and physically) to have consistent training and racing. If you’re having repeated bad workouts or races, you may need to back off a bit and lower your expectations. Reduce your volume and intensity by 10 to 30 percent. __TRAINING & RUN TEAM LOGIN _videocam_MANAGE YOUR ACCOUNT & VIDEO ACCESS _timer_PRO RUNKIT LOGIN

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“BEST RUNNING CALCULATOR”

_-OUTSIDE MAGAZINE_

TRY THE CALCULATOR NOW A Message from Coach Greg McMillan Step 1. WHAT IS YOUR GOAL?__

Distance

400m600m800m1000m1500m1600mMile2000m1.5 Mi3000m3200m2 Mi4000m3 Mi5000m6000m4 Mi8000m5 Mi10km12km15km10 Mi20km1/2 Marathon15 Mi25km30km20 MiMarathon50km50 Mi100km100 Mi400m600m800m1000m1500m1600mMile2000m1.5 Mi3000m3200m2 Mi4000m3 Mi5000m6000m4 Mi8000m5 Mi10km12km15km10 Mi20km1/2 Marathon15 Mi25km30km20 MiMarathon50km50 Mi100km100 Mi

Goal Time

Please enter a goal time. Step 2. WHAT IS YOUR CURRENT FITNESS LEVEL?__

Distance

400m600m800m1000m1500m1600mMile2000m1.5 Mi3000m3200m2 Mi4000m3 Mi5000m6000m4 Mi8000m5 Mi10km12km15km10 Mi20km1/2 Marathon15 Mi25km30km20 MiMarathon50km50 Mi100km100 Mi400m600m800m1000m1500m1600mMile2000m1.5 Mi3000m3200m2 Mi4000m3 Mi5000m6000m4 Mi8000m5 Mi10km12km15km10 Mi20km1/2 Marathon15 Mi25km30km20 MiMarathon50km50 Mi100km100 Mi

Time

Please enter a current time. Haven't raced in a while? Click to enter average training pace

instead.

Average Training Pace__

min/milemin/km

Please enter an average training pace. Step 3. ENTER YOUR EMAIL__ Please enter a valid email address.

Calculate My Paces

Calculate My Paces

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RACE TIMES

Below are your predicted race times at other distances based on your current racing level as well as your goal performance level. You’ll find this helpful in planning your race pace and strategy. See my Coach’s Notes for a more in-depth explanation of your predicted times. (Mobile app for iPhone available HERE .)

__Coach's Notes

SIMPLE RACE CONDITIONS The Calculator Race Time predictions assume similar race conditions as the race performance entered into the Calculator. In other words, the surface (road, track, cross country, trail, etc.), terrain (flat, hilly, rolling, etc.) and environmental conditions (cool, dry, hot, humid, etc.) are assumed to be the same for the predictions to be most accurate. The predictions will be less accurate if you, for example, use a flat, fast, cool road marathon performance to predict a hilly, trail 50K in hot conditions or use a 1600m track time to predict your 5K cross country times.

PROPER TRAINING

The Calculator Race Times indicate what you could run for various distances if you are properly trained for that distance. In other words, a runner who is optimally trained for a 5K would have to perform proper marathon training in order to expect to run the predicted marathon time. And, the farther apart the distances, the less accurate the Race Times may be. That is to say that a half-marathon performance is a better predictor of your marathon time than is a mile performance.

SPRINTS AND ULTRAS

At the edges of the Race Time spectrum (short sprints of 100m-400m and ultra marathons of 50K-100 miles), genetics play as much of a role as does training so runners who are more speed-oriented will find the longer races predictions harder to meet and the same goes for endurance-oriented athletes. They will find the shorter race times

harder to meet.

YOUNG RUNNERS

Young runners (high school runners) will often find that they under perform as the distance increases (i.e., 400m to 800m to 1600m to 3200m). This is usually due to a lack of aerobic training relative to inherent speed. As they build their aerobic fitness, they will find that their longer distances predictions are more attainable.

ULTRA TERRAIN

Ultra runners must adjust their performance expectations based on the terrain of the race, their experience level and appropriate training. Plus, there are many other factors that affect ultra marathon performances like equipment issues, nutritional issues and environmental conditions. All of these factors must be taken into account when comparing ultra marathon predicted race times. EVERY RUNNER IS UNIQUE The McMillan Running Calculator is based on what we know from exercise science and real world running. But, every runner is unique so over time, you will learn how to best interpret and modify the Race Times and Optimal Training Paces to fit your particular strengths and weaknesses as well as your goals. ------------------------- Current Times Goal Times

CURRENT TIMES

DISTANCE

TIME

PACE

GOAL TIMES

DISTANCE

TIME

PACE

TRY MCMILLAN TRAINING FOR FREE You read that right. You can now try McMillan training plans for FREE! WARNING: This isn’t like any training system you’ve ever used. This isn’t a fad. There is no fluff – just scientifically-based and time-proven training and coaching that is working right now for runners just like you. _And it’s easy to use.

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IN LESS TIME THAN IT TAKES TO RUN A 4-MINUTE MILE, you will be set up with your very own individualized training plan plus all your core, strength and mobility routines.

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Speedster Endurance Monster

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TRAINING PACES

Below are your optimal pace ranges for each type of workout. Select Speedster or Endurance Monster, above, to display the paces that best match your abilities and you can choose minutes per mile or minutes per kilometer as well. These paces will push your fitness to a higher level as you train for your goal. Note that for short repeats, I list the pace as well as the split (in parentheses) for each repeat. (Mobile app for iPhone available HERE

.)

__Coach's Notes

PACES AS RANGES

Training Paces are presented as ranges to allow for day-to-day variation in how you feel as well as for starting slowly and gradually building toward your average training pace for a particular type of

run.

SPEEDSTER VS ENDURANCE MONSTER Speed and Sprint Workout paces provide two options based on the type of runner you are. Use the Speedster paces if you match the Speedster description or the Endurance Monster paces if you match that

description.

RE-CALCULATE EVERY 4-8 WEEKS Runners should re-calculate their Race Times and Optimal Training Paces every 4-8 weeks based on racing and training improvements or whenever a new fitness level is achieved as indicated by faster

racing.

EVERY RUNNER IS UNIQUE The McMillan Running Calculator is based on what we know from exercise science and real world running. But, every runner is unique so over time, you will learn how to best interpret and modify the Race Times and Optimal Training Paces to fit your particular strengths and weaknesses as well as your goals. -------------------------

GOAL PACE

Endurance Paces EFFORT

RPE

Stamina Paces EFFORT

RPE

Speed Paces  __

EFFORT

RPE

Speed Paces  __

EFFORT

RPE

Sprint Paces EFFORT

RPE

Sprint Paces EFFORT

RPE

TRY MCMILLAN TRAINING FOR FREE You read that right. You can now try McMillan training plans for FREE! WARNING: This isn’t like any training system you’ve ever used. This isn’t a fad. There is no fluff – just scientifically-based and time-proven training and coaching that is working right now for runners just like you. _And it’s easy to use.

_

IN LESS TIME THAN IT TAKES TO RUN A 4-MINUTE MILE, you will be set up with your very own individualized training plan plus all your core, strength and mobility routines.

Learn More

TRAINING PLAN - FREE TRIAL! TRY MCMILLAN TRAINING FOR FREE You read that right. You can now try McMillan training plans for FREE! For a limited time, I’m offering a 14-day free trial

of my

training and coaching system called Run Team. Take a plan for a spin. Kick the tires as they say. If you like it, do nothing and your subscription will start. If you don’t like it, just cancel and you owe nothing. It’s a great way to experience training on what has been called, “The best training system on the planet.” HERE’S WHAT TO DO NEXT Click to TRY IT FOR FREE FOR 14 DAYS

and you

get set up instantly. As soon as you sign up, you’ll get an automated receipt with a link to unlock your Run Team membership directly in your email. IN LESS TIME THAN IT TAKES TO RUN A 4-MINUTE MILE, you will be set up with your very own individualized training plan plus all your core, strength and mobility routines. You can access it anywhere, immediately, without having to wait for one more second to start training on the McMillan system. (There’s even a free mobile app so if you aren’t near the computer, you always have your training right at hand.) Give it a try today!

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RACE SPLIT SHEET

Proper pacing is critical to getting the most from yourself on race day. I’m providing the split for each mile and/or kilometer for your race. Commit these to memory (or print them out and write them on your arm or wristband) and you’ll be sure to hit the best paces for your

best race.

IN

RACE SPLITS

DISTANCE

SPLIT

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AGE GRADED TIMES

Current Times Goal Times

CURRENT TIMES

DISTANCE

TIME

PACE

400m

t

p

AGE GRADED TIMES

DISTANCE

TIME

PACE

400m

g-t

g-p

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CAN YOU BQ?

Qualifying for the Boston Marathon is the Holy Grail for many runners. Using the “Can You BQ?” feature allows you to see what race times you need to achieve at other distances to predict that you can run your Boston Qualifying Time. Simply enter the information below to calculate your BQ Race Times, see how much you need to improve and evaluate your chances to achieve the coveted BQ.

Age (on race day)

Please enter your age.

Gender

FemaleMale

Email Address

Please enter a valid email address.

Submit

By clicking "Submit", I agree to the Terms of Use You’ll find two groups of race times. One is the prediction for the marathon time you can run right now based on your current fitness. The other shows the times you need to hit to be at “BQ level.” And, our handy slide chart shows you how much, if any, you need to improve to get your BQ and the likelihood you can do it within your current training cycle. I’ve helped thousands of runners qualify for and run Boston so let me know if I can help you achieve the BQ dream.

CAN I QUALIFY?

Marathon Improvement Needed:

__

LONG SHOT

Our research shows that runners who need over a 7% improvement can get a BQ but everything must be perfect on race day.

__

IT COULD HAPPEN...

Runners who need 3-7% improvement have a good chance of a BQ as long as things go well on race day.

__

SEE YOU IN BOSTON!

We frequently see McMillan-trained runners who need 3% or less improvement, hit the BQ in their upcoming marathon, usually with time

to spare!

CURRENT TIMES

DISTANCE

TIME

PACE

BOSTON QUALIFIER EQUIVALENT TIMES

DISTANCE

TIME

PACE

BQ RESOURCES

* Time to Rethink Your Marathon Program * 5 Proven Marathon Long Runs * 3 Great Marathon Predictor Workouts * Speed Work for Marathoners * The Marathon Long Run * Pre-Marathon Miscues * Don’t Taper. Peak! * Racing a Better Boston

COACH GREG VIDEOS

I like nothing more than helping runners achieve their best! With the McMillan PRO Runkit, you have access to my coaching and training videos so you can train smart, stay injury free and learn how I help runners of all abilities race faster. It’s like being part of a virtual training group with me as your coach. I’ll upload more and more videos over time and as a subscriber, you’ll have access to all of them. I look forward to helping you become the runner you know you

can be.

Subscribe for unlimited access to Coach Greg’s videos plus all the McMillan PRO training tools and advanced calculators.

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Already a PRO? Login RECOMMENDED WORKOUTS Recommended Workouts are a set of specialized workouts to help you prepare for your goal race. They are customized just for you and should be inserted into your training plan each week as you prepare

for your goal race.

With the McMillan PRO Runkit, you have unlimited access to the Recommended Workouts plus all the PRO training tools and advanced

calculators.

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RACE PACE WORKOUTS

Race Pace Workouts are a series of progressive workouts to help you dial in your goal race pace. They are specific to you and your race goals and should be inserted throughout your training plan as you prepare for your goal race. With the McMillan PRO Runkit, you have unlimited access to the Race Pace Workouts plus all the PRO training tools and advanced

calculators.

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HEART RATE TRAINING

Enter your resting heart rate into the calculator below. Using this information, your target heart rate zones are calculated for each

workout.

Age

Resting Heart Rate __

Max Heart Rate __

Submit

YOUR ESTIMATED MAXIMUM HEART RATE:

__Coach's Notes

The McMillan Heart Rate Training Calculator uses eight proven formulae to estimate your maximum heart rate. Combined with gender (some research suggest there is a slight difference between males and females for heart rate maximum) and resting heart rate (best taken before getting out of bed in the morning), the Heart Rate Training Calculator provides training zones based on both percent maximum heart rate and the more recommended percent heart rate reserve (Karvonen

method).

Heart rate training is a great way to monitor your body’s response to exercise, however, heart rate training is less accurate in hot/humid conditions, when you are dehydrated or when you ingest large doses of caffeine. In these cases, the heart rate can be elevated irrespective of the exercise demand. Endurance Paces HRMAX

HRRESERVE

EFFORT

RPE

Stamina Paces HRMAX

HRRESERVE

EFFORT

RPE

Speed Paces   __

HRMAX

HRRESERVE

EFFORT

RPE

Speed Paces   __

HRMAX

HRRESERVE

EFFORT

RPE

Sprint Paces HRMAX

HRRESERVE

EFFORT

RPE

Sprint Paces HRMAX

HRRESERVE

EFFORT

RPE

Re-Calculate Heart Rate Speedster Endurance Monster

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TREADMILL WORKOUTS

Treadmill Workouts are workouts designed specifically for the treadmill. Just follow each workout’s design – adjusting the speed and incline as instructed – to create fun and effective treadmill workouts. Don’t just run on the treadmill. TRAIN on the treadmill. With the McMillan PRO Runkit, you have unlimited access to the Treadmill Workouts plus all the PRO training tools and advanced

calculators.

SUBSCRIBE NOW! Sample Already a PRO? Login HEAT ADJUSTMENT CALCULATOR When training or racing in hot/humid conditions, it’s vital to know how much to adjust your paces so you can perform your best. With our Heat Adjustment Calculator, you simply insert the temperature and humidity and you’ll see your race times and training paces adjust for those conditions. You’ll be amazed at how much better your training and racing will be. With the McMillan PRO Runkit, you have unlimited access to the Heat Adjustment Calculator plus all the PRO training tools and advanced

calculators.

SUBSCRIBE NOW! Sample Already a PRO? Login ALTITUDE ADJUSTMENT CALCULATOR When training or racing at high altitudes, it’s vital to know how much to adjust your paces so you can perform your best. With our Altitude Adjustment Calculator, you simply insert the estimated altitude and you’ll see your race times and training paces adjust for those conditions. You’ll be amazed at how much better your training and racing will be. With the McMillan PRO Runkit, you have unlimited access to the Altitude Adjustment Calculator plus all the PRO training tools and advanced calculators. SUBSCRIBE NOW! Sample Already a PRO? Login NUTRITION CALCULATOR By entering a few important variables such as your height, weight, and training level plus the type of diet you would like to follow (high carb, low carb, balanced, etc.), our Nutrition Calculator will accurately calculate the amount of carbohydrates, fats, and protein you need each day. It can even help you with weight loss if that is a

goal.

With the McMillan PRO Runkit, you have unlimited access to the Nutrition Calculator plus all the PRO training tools and advanced

calculators.

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RUNNING FORM VIDEOS

Develop picture perfect running form and practice an optimal warm-up and cool-down routine using the McMillan Running Drills videos. With the McMillan PRO Runkit, you have access to these videos anywhere, anytime. You’ll quickly see your form improve, which can lead to fewer injuries and faster racing. Subscribe for unlimited access to the Running Form videos plus all the McMillan PRO training tools and advanced calculators.

SUBSCRIBE NOW!

Already a PRO? Login We recommend using the Running Form videos as part of your McMillan training workouts, but you can also purchase these videos separately.

Learn more

.

CORE TRAINING ROUTINE Develop a strong runner’s core using the McMillan Core Training videos. With the McMillan PRO Runkit, you have access to these videos anywhere, anytime. You’ll quickly feel your core stability improve, which can lead to fewer injuries and faster racing. Subscribe for unlimited access to the Core Training videos plus all the McMillan PRO training tools and advanced calculators.

SUBSCRIBE NOW!

Already a PRO member? Login We recommend using the Core Training videos as part of your McMillan training workouts, but you can also purchase these videos separately.

Learn more .

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Train the McMillan Way Coach Greg blends his experience as a National Champion runner with his background in exercise science to create scientifically-based, proven training plans that are individualized to your unique traits. Renowned by runners and coaches across the globe, he has one of the most diverse coaching resumes, with equal success coaching new runners, age groupers, Boston Qualifiers, and Olympians. You’ll love the comprehensive training system he’s created: ✅ Scientifically-based, individualized plans to help meet your

goals

✅ Optimized, advancing training paces to keep your fitness building ✅ Full prehab programs to build an injury-free runner’s body ✅ Smarter training that fits into your busy life and schedule ✅ Adaptable plans that evolve with you as your fitness develops ✅ Scientifically-based, individualized plans to help meet your

goals

✅ Optimized, advancing training paces to keep your fitness building ✅ Full prehab programs to build an injury-free runner’s body ✅ Smarter training that fits into your busy life and schedule ✅ Adaptable plans that evolve with you as your fitness develops

LEARN MORE

Running University - Featured Articles THE MARATHON LONG RUN

Greg McMillan

May 21, 2016

Ahh, the marathon long run. What a worrisome thing for most runners. And for good reason, the long run is such a crucial part of marathon training. I don’t think there’s any other race distance where one single workout plays such a large part in the success or failure of the race. As a result,…

Read More

THE BEST 10K WORKOUT

Greg McMillan

May 22, 2016

PLUS THE BUILDUP TO THE ULTIMATE WORKOUT After running countless 10Ks and coaching runners who have run countless more, I’ve found one workout to be the absolute best to prepare you for the distance. It’s not an easy workout and you probably can’t do it right away, so you’ll need to build up to it…

Read More

THE BEST 5K WORKOUT

Greg McMillan

January 28, 2019

I love the 5K. It’s such a great race, requiring speed and stamina plus a hefty dose of racing IQ and mental toughness to run your best. And I’ve been lucky. I’ve coached 5K runners running just over 13 minutes as well as runners for whom finishing 3.1 miles never seemed possible.  (Plus, I’ve even…

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RUNNER LEVEL HELP

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-Level 1 – You're new to running. You’ve never run before (or it’s been a long, long time) and/or you haven’t finished a race. -Level 2 – You’ve been focused on finishing races and now you want to finish faster. Run 3-5x/wk (avg ~30min/run, 45-60min long run) and can do 1 specialty or “hard” workout each week. -Level 3 – You're an intermediate runner with some experience with performance training plans and specialty workouts (like long runs, tempo runs, speed workouts, etc.). Run 4-6x/wk (avg ~30-45min/run, 60-75min long run) and can do 1-2 specialty/hard workouts each week. -Level 4 – You're a seasoned trainer/racer who runs 4-7 days per week for around 50-60 minutes per run and at least 90 minutes for your long run. Level 4 plans often include 1-2 hard workouts per week.

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Combo Runners are fairly equal in ability in short distances and long distances. (When they put their times into the McMillan Running Calculator, their race times are pretty close to matching the predictions from the shorter races to the longer races – depending on experience at all distances of course.) Endurance Monsters runners really struggle with short races and fast, speed-oriented workouts. But, they excel in the longer races and longer training runs and workouts. When they put their times in the McMillan Running Calculator, their long distance races far exceed what they can run in short distance races. Some runners are more

speed-oriented.

As you would expect, Speedsters do really well in the short races but struggle with longer races (and the types of workouts/long runs that go with the training for those races).

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