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McMillan: Base Maintenance Level 1 (Novice) + FREE Prehab Videos

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McMillan: Base Maintenance Level 1 (Novice) + FREE Prehab Videos

Author

Greg McMillan - World-Famous McMillan Running Calculator

All plans by this Coach

Length

8 Weeks

Plan Description

This 8-week base/maintenance plan is perfect for when you are in between training plans or returning to training after a short lay off. Use it to build your base and get ready for your next race-specific plan. Before starting, you should be able to run 20 minutes on your regular runs and at least 45 minutes on your long runs.

Weekly mileage = 5-15 miles per week (8-24 kilometers per week)*
*based on an average training pace of 12:00 min/mi (7:30 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 my Runner's Core Routine and Form Drills routines. These prehab programs are included with your plan and build you into a strong, supple, injury-resistant runner.

Runs/Week: 3. Key/Hard Workouts/Week: 1.

If you've had an extended time off from running, I suggest you complete my Rebuild Fitness plan first, and then start this Base/Maintenance Plan.

Need more weeks? Suggested Training Cycle:
-Rebuild Fitness Training Plan 8 weeks (opt.)
-Base Training Plan 8 weeks
-Pre-Race Training Module [Hills, Stamina, Speed] 6 weeks (opt.)
-Race-Specific Training Plan 12-16 weeks

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x7
02:49:00 01:00:00
Strength x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
02:49:00 01:00:00
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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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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