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    McMillan Running - Recommended Workouts 09-05-21

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    Sebastian Miranda
    The document provides recommended workout plans for runners to prepare for a goal race distance. It includes two groups of workouts that should be inserted into a training plan one per week. The workouts get progressively harder, focusing more on speed and tempo as the race gets closer. Runners should allow for easy recovery days before and after each recommended workout.

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    McMillan Running - Recommended Workouts 09-05-21

    Uploaded by

    Sebastian Miranda
    393 views3 pages
    The document provides recommended workout plans for runners to prepare for a goal race distance. It includes two groups of workouts that should be inserted into a training plan one per week. The workouts get progressively harder, focusing more on speed and tempo as the race gets closer. Runners should allow for easy recovery days before and after each recommended workout.

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    McMillan Running _ Recommended Workouts 09-05-21

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    The document provides recommended workout plans for runners to prepare for a goal race distance. It includes two groups of workouts that should be inserted into a training plan one per week. The workouts get progressively harder, focusing more on speed and tempo as the race gets closer. Runners should allow for easy recovery days before and after each recommended workout.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    393 views3 pages

    McMillan Running - Recommended Workouts 09-05-21

    Uploaded by

    Sebastian Miranda
    The document provides recommended workout plans for runners to prepare for a goal race distance. It includes two groups of workouts that should be inserted into a training plan one per week. The workouts get progressively harder, focusing more on speed and tempo as the race gets closer. Runners should allow for easy recovery days before and after each recommended workout.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Easy-to-Use Training & Coaching Plans.

    Show: Recommended Workouts

    RE-CALCULATE

    Recommended Workouts
    Below are the workouts we recommend based on the goal race distance you entered into
    the Calculator. Insert one of these specialized workouts into your plan each week to
    prepare for your goal race.
    Choose Speedster or Endurance Monster, above, to display workouts speci c to
    your type of runner.

    Run one (and only one) of the Recommended Workouts per week.
    Allow an easy day or two of running before and after each workout.
    Two sets of Recommended Workouts are provided (Group 1 and Group 2).
    Insert workouts from either Group into your training plan but remember to include
    only one recommended workout in each training week.

    03:10

    Coach's Notes

    Workout Group 1 Workout Group 2

    Workout Group 1
    RUN THIS WORKOUT 6 TO 8 WEEKS BEFORE YOUR RACE

    Tempo Run

    30 to 40 minutes at 4:58-5:08 pace

    RUN THIS WORKOUT 5 TO 7 WEEKS BEFORE YOUR RACE

    Speed Workout

    12 to 14 x 400m at 4:45-4:53 pace (1:54 to 1:57) with 200m jog

    RUN THIS WORKOUT 4 TO 6 WEEKS BEFORE YOUR RACE

    Tempo Distance Intervals

    3 to 4 x 10 minutes at 4:52-5:03 pace with 2 minute jog


    RUN THIS WORKOUT 3 TO 5 WEEKS BEFORE YOUR RACE

    Speed Workout

    4 to 6 x 1600m at 4:45-4:53 pace (7:37 to 7:48) with 800m jog

    RUN THIS WORKOUT 2 TO 4 WEEKS BEFORE YOUR RACE

    Speed Workout

    6 to 8 x 800m at 4:45-4:53 pace (3:49 to 3:54) with 400m jog

    RUN THIS WORKOUT 1 TO 3 WEEKS BEFORE YOUR RACE

    Speed Workout

    3 to 4 x 1000m at 4:45-4:53 pace (4:46 to 4:53) with 500m jog

    Got feedback? Found an error? Have a Suggestion?

    Training Plans
    Starting At $24.99

    Select your recommended McMillan training plan, for a goal race or year-round training

    Best for any runner seeking a scienti cally based, proven plan using the McMillan training
    principles

    Plans are speci c to you and your goals

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