McMillan: Base Maintenance Level 1 (Novice) + FREE Prehab Videos
McMillan: Base Maintenance Level 1 (Novice) + FREE Prehab Videos
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
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 | |
---|---|---|---|
|
02:49:00 | 01:00:00 | |
|
—— | —— |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- 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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