McMillan - You (only faster) : training plans to help you train smarter and run faster

PRAISE FOR

YOU (ONLY FASTER)

Greg is smart, very smart. The patience and positivity that Greg has when it comes to mapping athlete's careers and the steps to take in between goals is incredible. I think the sign of a great coach is someone who knows how to coach the mind as well as the body and this is where Greg stands out. He's guided me through all the ups and downs that running has thrown at me and helped me to be not only a better athlete but also a better person.

- Andrew Lemoncello, Olympian

I attribute most of my success in running to Greg's training philosophy. His way of targeting different training zones at specific times in the training schedule made all the difference for me. He is extremely knowledgeable and a true motivator. Working with Greg, I successfully participated in many world championship and Olympic Trials events. I was able to go from a 2:48 marathon runner to 2:32, winning two marathon titles and having a lot of fun in the process! The plans work.

- Kelly Liljeblad, Houston Marathon Champion

"I have the utmost respect for Greg and am impressed with his abilities as a coach. He understands the principles and philosophies of the great coaches like Arthur Lydiard and is able to relate them to today's runner. I love how this book explains the need for adaptation in a training program as it is so very essential to creating confidence in an athlete."

- Rod Dixon, Olympic Medalist, NYC Marathon Champion

YOU (ONLY FASTER)

Training Plans to Help You
Train Smarter and Run Faster

Greg McMillan, M.S.

The information in this book is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The author and publisher advise readers to take full responsibility for their safety and know their limits. Before attempting to perform the workouts in this book, be sure that you have consulted a doctor about your ability to perform them and do not take risks beyond your level of experience, aptitude, training and fitness. The exercise programs in this book are not intended as a substitute for any exercise routine that may have been prescribed by your doctor.

Internet addresses and screen shots given in this book were accurate at the time it went to press.

Copyright 2013 by Greg McMillan

All rights reserved. No part of this book may be reproduced, scanned, or distributed in any printed or electronic form without permission.

First Edition: April 2013

Printed in the United States of America

ISBN: 978-1-62030-442-6

CONTENTS

The Starting Line

Step #1: Selecting Your Training Plan

: You Need a Training Plan

: McMillan Training Plans

- 5K Training Plans

- 10K Training Plans

- Half-Marathon Training Plans

- Marathon Training Plans

Setting a Goal Time

Were Just Getting Started!

Step #2: Your Personal Running Evaluation (PRE)

Three Questions Every Runner Should Answer

How Do I Respond to Training?

How Do I Recover from Training?

How Do I Adapt to Training?

PRE: What You Learned

Step #3: Training Phases, Zones and Workouts

Training Phases

Race Pace Relativity

The Four Training Zones

The Endurance Zone

Endurance Workouts

The Stamina Zone

Stamina Workouts

The Speed Zone

Speed Workouts

The Sprint Zone

Sprint Workouts

Training Zone Summary

Step #4: The McMillan Running Calculator

The McMillan Running Calculator

- Race Times

- Training Paces

Step #5: The Finer Points

The Finer Points

7 Lessons for Adjusting Your Plan

Adding Tune-Up Races to Your Plan

Adding Training Modules to Your Plan

The Fine Art of Peaking for Your Goal Race

Can I Achieve My Goal?

Specialty Workouts

Predictor Workouts

Goal Pace Workouts

Hill Workouts

Combo Workouts

Finer Points Summary

Step #6: The 10 Rules of Running

Go Run!

The 10 Rules of Running

Rule #1: Obey Your Stress/Rest Cycle

Rule #2: Beware the Rule of Toos

Rule #3: Endurance is Paramount

Rule #4: Learning Effort

Rule #5: Becoming a Complete Runner

Rule #6: The Body and Mind like Variety

Rule #7: Basic vs. Race-Specific Fitness

Rule #8: Find Your Sweet Spot

Rule #9: Designing for Success

Rule #10: Respect that You Change

The Finish Line

ACKNOWLEDGEMENTS

The path to this book has been paved with support. The sport of running provided purpose and passion to my life in high school. Coaches, teammates and training partners offered (and continue to offer) guidance, support and inspiration. Teachers and classmates stoked my inquisitive mind as I tried to figure out how to simply put one foot in front of the other a bit faster. Mentors and family members passed down knowledge, encouragement and love. And finally, athletes from around the world some just coming off the couch, others chasing PRs and Boston qualifying times and a few going for the gold - all have been instrumental in helping me help them. This book is dedicated to each and every one of you.

Special thanks is warranted for everyone who encouraged me to put my thoughts down on paper, who helped proof the manuscript, who offered feedback and who shaped what you now hold in your hands. Thank you.

FOREWORD

I first met Greg at the NCAA track meet in 2007. I was hoping to finish my collegia te career with a bang in the 10K final, using it as a springboard for my leap into the world of professional running. I had spoken with Greg a few times leading up to this race, expressing great interest in the new team he was forming in Flagstaff, Arizona. We had plans to meet up after my race, and I was eager to see if I might be a good fit for the team. Unfortunately, that race did not go as planned, and I struggled to the finish, close to dead last. I was sure that I had blown any chance at continuing my running career and that Greg would be looking elsewhere for talent to fill his team. To my surprise, Greg was still very enthusiastic about meeting up. We sat down together in the lobby of my hotel, and thats when I first learned what Greg McMillan was all about. We talked for a while, covering topics from my high school running accomplishments to my injury history. He didnt seem deterred at all by the fact that I had just raced horrendously the day before. He wasnt focused on all the ups and downs I encountered while in college. What he saw was a kid that had success in high school and deep down knew what it was like to be a winner. He saw a chance to unlock this winners mentality that had been lost somewhere in the midst of inconsistent performances throughout college. It was all a part of his mission to help fuel the resurgence of American distance running.

Greg offered me a spot on the team and upon arriving in Flagstaff, I was excited to sit down with him and talk about goals for the upcoming season, something I had done many times with other coaches. The only problem was, Greg didnt want to talk about the upcoming season he wanted to talk about the next four years! He told me it was going to take two years to know just how good I could be. He talked about times he wanted me to run and races he wanted me to win. At one point, I think I laughed out loud at the goals he was setting for me. I couldnt believe this guy I had met only months before was telling me I could do these things. I thought, Theres no way! His face remained dead serious. He methodically laid out a plan for how we were going to accomplish these goals, and by the end of the meeting, I was a believer.