Next Level Knees
Plan Length: 12 Weeks
Program Description:
Next Level Knees is a program designed specifically for runners who want to take their mobility, stability, and strength training to the next level. It is not a cookie cutter generic exercise program. It is built by running biomechanics specialists who understand the importance of RUNNER SPECIFIC mobility, stability, and strength training. Many of the exercises in this program are unlike any other you will find because of how they are specifically designed for runners. The focus is on making your knees ready to take on the repetitive loads and stresses that running demands of them. The ultimate goal is to improve your performance as well as decrease injury risk in your knees (and the rest of your body). The program is split into three phases: fundamental, intermediate, and advanced. Each phase has three components: mobility, stability, and strength. Each phase is four weeks making the program a total of 12 weeks. The early phases focus on static stretching and range of motion, fundamental strength, and basic stability. The program gradually progresses to more dynamic stretching, advanced stability, and is heavy on plyometric activity. These phases prepare, then progress, then bulletproof the runner’s knees. This program can be life changing for any runner looking for the next steps can help provide that breakthrough you are looking for.
Equipment needed (besides common household items): This program has very minimal equipment needed so you can easily perform at home and do not need to go to the gym.
1. Resistance bands: You can purchase bands like you will see in some of the videos (mostly the fundamental exercises) from amazon or a sporting goods store for fairly cheap. The ones in the videos are CLX bands from TheraBand. These are nice because they have little loops in them that make for easy foot access. You can also use a normal TheraBand or other branded band but you may need to tie a loop in them in order to loop it around your ankle.
Bands like these will be good to have for many of your basic strengthening needs. The general order from easy to hard is yellow, red, green, blue, black, then various other colors. Getting a few of each is never a band idea. Most runners will be somewhere between red, green, or blue for most of the fundamental foot/ankle exercises you will see in the videos.
2. A physio ball: This is not 100% necessary but can be very helpful with some of the exercises. It will also be very useful if you plan to do other bullet proofing programs.
Common Household Items Needed:
1. A step of some sort
2. A couch, chair, or elevated surface about knee height (if you are average height).
3. You can also enhance these exercises with gym equipment such as weights, medicine balls, balance pads/unstable surfaces, etc. as well.
Sincerely,
Dr. Daniel Strauss
Co-founder of Athletic Kinetics
Running Biomechanics Expert
VDOT Certified Running Coach
Scroll down this page to view additional plans for more weeks of training.
Starting Week of Training
This first week of training should look very "doable" (or even quite easy) for you. It represents the starting training load for this plan and is the starting point from which we'll build toward the peak training load. Week 1 should NOT be a big jump from your current training load.
Pain vs. Soreness Lesson
How can I tell if I’m experiencing normal muscle soreness vs pain/injury?
-Delayed Onset Muscle Soreness (DOMS) is defined as muscle soreness that occurs after a workout or strenuous activity in which you reached an intensity you were previously unaccustomed to. DOMS is a NORMAL response and occurs most often in activity involving prolonged eccentric contractions (when the muscle is being placed on stretch and load while contracting, such as during running). These contractions can result in small micro-traumas to the muscle fibers, which is why inflammation then occurs (this is how your muscle breaks down before it is built back up by our body even stronger than before).
-DOMS appears after a pain free period (12-24 hours), peaks at 24-72 hours, and disappears within 7 days of the exercise.
What DOMS feels like:
1) No pain at rest
2) Tenderness to pressure or palpation
3) Soreness/discomfort in the muscle when moving and placing
stretch on the muscle
4) Limitation in one’s ability to fully stretch the muscle
5) If you have ever done a strenuous “leg day” with resistance
training, you know that this feels like
-Even though it’s a normal response after a training session, DOMS has been shown to reduce muscle performance and limit motion. This can lead to you being more susceptible to injury if more strenuous activity is performed while you’re experiencing the effects of DOMS.
-The onset of symptoms will likely be different if it is DOMS or an actual injury to a body structure. If you don’t have any muscle soreness (DOMS) from a previous workout, but then start running and are having pain at some point during your run, it could be from an actual injury. This is especially true if the pain either continues and/or gets worse the more you run. The one exception to this is if you have an injury to a tendon (such as tendinitis or other conditions with inflammation), it is possible to have pain initially which then improves as you keep running. However, usually the pain will start to worsen again towards the end of your run and/or continue hurting after you stop running. Soreness from DOMS will be typically 12-24 hours after your workout. So if you have pain right after you run, it likely is from an injury, (not DOMS)
-If you experience discomfort as you start running and it is from DOMS, it should improve as you continue running and not be painful right after you run.
-Location of DOMS vs. other pain: Another way to differentiate DOMS from an injury is the location of the symptoms. DOMS presents in major muscle groups in the bulk of the muscles (e.g. the calves, quads, hamstrings, glutes, etc) and won’t be in or very near to joints (typically). If you have pain close to a joint and not in the bulk of musculature, it more likely is an injury.
General Rule:
1) If you are injured, do not perform this program! Seek out medical attention from your doctor and/or physical therapist. Get rehab and heel up. When you are cleared to perform this advanced strength, stability and mobility routine by your medical provider then start bullet proofing your body with this program.
2) Consult with your medical provider/physical therapist before changing your normal strength or flexibility routine.
3) If any exercise hurts, STOP and see medical attention! None of these should cause pain. Muscle fatigue, burning in your muscles (the kind you get from a good workout) are normal, but pain is not normal with these exercises.
4) In all phases of this program, perform the exercises on both sides of the body.
5) AMRAP = As Many Reps As Possible (doing the exercise until you are fatigued or your form starts to break down/get poor). Always stop and rest if form starts to get poor. AMRAP does not mean go until you collapse or are exhausted. It means go until you feel appropriate fatigue and your muscles are very tired. It allows for customization of the exercise (someone with more endurance, power, or strength may be able to do more repetitions of a particular exercise than someone else). This is in place of a standard, less adaptable repetition count. Remember, you have 2-3 sets of most exercises so AMRAP should take this into account.
6) After you have finished a stability or strength exercise, give yourself time to rest in between sets (20-60 seconds depending on how fatigued you are). Make sure you recover in between exercises. The recovery can be as important to a good workout as the workout itself!
Perform the week's routine 3x per week for optimal results. Realize that you will probably have sore muscles from working out so plan accordingly.
Warm up with a 5-10 minute jog before doing the mobility training.
1) Calf and soleus stretching: Hold for 20-30 second for 3 round
2) Dynamic hamstring: 3 rounds of 10-15 repetitions
3) Static quad Stretch with Reach: 3x20 seconds
4) Knee flexion driver: 2x10 (no holds, dynamic in and out of the motion)
1) Lateral Step Up To Knee Drive (Stabilization): Small step, pause for
2- 3 seconds, 2x10-15 repetitions
2) Single leg balance slider and clock: 2x10 sliders: your foot moves in a semicircle around your body while you balance on one leg.
1) Hip Burnout: Clamshell, Revere clam, Side Lying hip abduction
(Without Resistant Band)
-AMRAP
2) Triple Flexion Knee Drive With Band Resisted Dorsiflexion: 3x10
3) Bridge Double leg band at knees: 3x10-15
4) Squat: Perform 3 rounds of 10-15
Warm up with a 5-10 minute jog before doing the mobility training.
1) Calf and soleus stretching: Hold for 20-30 second for 3 round
2) Dynamic hamstring: 3 rounds of 10-15 repetitions
3) Static quad Stretch with Reach: 3x20 seconds
4) Knee flexion driver: 2x10 (no holds, dynamic in and out of the motion)
1) Lateral Step Up To Knee Drive (Stabilization): Small step, pause for
2- 3 seconds, 2x10-15 repetitions
2) Single leg balance slider and clock: 2x10 sliders: your foot moves in a semicircle around your body while you balance on one leg.
1) Hip Burnout: Clamshell, Revere clam, Side Lying hip abduction
(Without Resistant Band)
-AMRAP
2) Triple Flexion Knee Drive With Band Resisted Dorsiflexion: 3x10
3) Bridge Double leg band at knees: 3x10-15
4) Squat: Perform 3 rounds of 10-15
Warm up with a 5-10 minute jog before doing the mobility training.
1) Calf and soleus stretching: Hold for 20-30 second for 3 round
2) Dynamic hamstring: 3 rounds of 10-15 repetitions
3) Static quad Stretch with Reach: 3x20 seconds
4) Knee flexion driver: 2x10 (no holds, dynamic in and out of the motion)
1) Lateral Step Up To Knee Drive (Stabilization): Small step, pause for
2- 3 seconds, 2x10-15 repetitions
2) Single leg balance slider and clock: 2x10 sliders: your foot moves in a semicircle around your body while you balance on one leg.
1) Hip Burnout: Clamshell, Revere clam, Side Lying hip abduction
(Without Resistant Band)
-AMRAP
2) Triple Flexion Knee Drive With Band Resisted Dorsiflexion: 3x10
3) Bridge Double leg band at knees: 3x10-15
4) Squat: Perform 3 rounds of 10-15
Coach's Notes
- Great job completing your first week of Next Level Knees! This might have seemed like a very easy week for you or you might have been surprised by how challenging some of these “simple” exercises are.
- If you were not as consistent as you want to be, that is totally fine. Part of doing a routine like this is developing a habit of exercise. Continue working on building that habit. If mobility, stability, and strength are to much to fit into one day, spread them out over a day or two. If you find yourself forgetting to complete the exercises, set an alarm in your phone so that you will be reminded.
- Continue as each exercise describes for the next week. These first two weeks are mostly focused on preparing your body for continued progression. If it feels too easy, that is okay. I promise it will get more challenging. These foundational steps are very important for ensuring that you have the type of mobility, strength, and stability that will make you a better and healthier runner.
Peak Week of Training
This peak week of training is representative of the peak training load for this plan. Across the plan, you'll build from the starting training load (shown above) to this peak training load. These workouts may look challenging but we'll build to them gradually yet progressively across your plan.
Warm up with a 5-10 minute jog before doing the mobility training.
1) Static Adductor Stretch: 3 rounds of 30 seconds
2) Dynamic hip flexor: 3 rounds of 10-15 repetitions (either variation, you choose which one you like the most)
3) Dynamic piriformis: 3 rounds of 10-15 repetitions. You can also hold for 20-30 seconds (do 3 rounds) to elongate the piriformis if it feels very tight during this stretch.
4) TFL/Flank stretch (static): 3x20 seconds
1) Single leg balance slider and clock: Add an unstable surface (like a pillow or unstable balance pad like an Airex) under your stance leg to increase the stability challenge.
-2x10 sliders: your foot moves in a semicircle around your body
while you balance on one leg.
-2x10 clock: your foot moves forward, sideways, and backwards
while you balance on your opposite leg.
2) High Knees to Single Leg Stabilization: Large high knees 2x10 each leg with at least 3 second pause on each leg.
1) Hip Burnout: Clamshell, Revere clam, Side Lying hip abduction in a Side plank with a resistance band
-AMRAP
2) Single leg bridge elevated with TB at knees : 3x10-15
You can do up with two legs and down with one leg if going to single leg is too hard at this point.
3) Bulgarian Split Squat (Deep): 3x10-15
4) Single Leg Heel Raise: Perform AMRAP until fatigued. Do this 3 times.
Warm up with a 5-10 minute jog before doing the mobility training.
1) Static Adductor Stretch: 3 rounds of 30 seconds
2) Dynamic hip flexor: 3 rounds of 10-15 repetitions (either variation, you choose which one you like the most)
3) Dynamic piriformis: 3 rounds of 10-15 repetitions. You can also hold for 20-30 seconds (do 3 rounds) to elongate the piriformis if it feels very tight during this stretch.
4) TFL/Flank stretch (static): 3x20 seconds
1) Single leg balance slider and clock: Add an unstable surface (like a pillow or unstable balance pad like an Airex) under your stance leg to increase the stability challenge.
-2x10 sliders: your foot moves in a semicircle around your body
while you balance on one leg.
-2x10 clock: your foot moves forward, sideways, and backwards
while you balance on your opposite leg.
2) High Knees to Single Leg Stabilization: Large high knees 2x10 each leg with at least 3 second pause on each leg.
1) Hip Burnout: Clamshell, Revere clam, Side Lying hip abduction in a Side plank with a resistance band
-AMRAP
2) Single leg bridge elevated with TB at knees : 3x10-15
You can do up with two legs and down with one leg if going to single leg is too hard at this point.
3) Bulgarian Split Squat (Deep): 3x10-15
4) Single Leg Heel Raise: Perform AMRAP until fatigued. Do this 3 times.
Warm up with a 5-10 minute jog before doing the mobility training.
1) Static Adductor Stretch: 3 rounds of 30 seconds
2) Dynamic hip flexor: 3 rounds of 10-15 repetitions (either variation, you choose which one you like the most)
3) Dynamic piriformis: 3 rounds of 10-15 repetitions. You can also hold for 20-30 seconds (do 3 rounds) to elongate the piriformis if it feels very tight during this stretch.
4) TFL/Flank stretch (static): 3x20 seconds
1) Single leg balance slider and clock: Add an unstable surface (like a pillow or unstable balance pad like an Airex) under your stance leg to increase the stability challenge.
-2x10 sliders: your foot moves in a semicircle around your body
while you balance on one leg.
-2x10 clock: your foot moves forward, sideways, and backwards
while you balance on your opposite leg.
2) High Knees to Single Leg Stabilization: Large high knees 2x10 each leg with at least 3 second pause on each leg.
1) Hip Burnout: Clamshell, Revere clam, Side Lying hip abduction in a Side plank with a resistance band
-AMRAP
2) Single leg bridge elevated with TB at knees : 3x10-15
You can do up with two legs and down with one leg if going to single leg is too hard at this point.
3) Bulgarian Split Squat (Deep): 3x10-15
4) Single Leg Heel Raise: Perform AMRAP until fatigued. Do this 3 times.
Coach's Notes
-Congratulations! You did it! You completed the first phase of Next Level Knees. This phase has helped prepare your flexibility, stability, and strength for phase 2 of the program. In the coming week you will enter the intermediate phase. This phase is what the first 4 weeks have started preparing your body for.
- Week 5 will consist of a whole new set of mobility, stability, and strengthening exercises. Ease into these. Try the easiest progressions first so the new exercises are not too much of a shock to your body. They are an intense group of exercises that are designed to continue preparing and enhancing your body's ability to not only withstand the forces of running but excel as a runner. Listen to your body. Muscle soreness is fine. Pain is not. As always, seek out medical attention if you have pain.
Need more weeks of training? Complete these plans in advance of the plan above.
| Plan Name | # Weeks | Price | |
|---|---|---|---|
| Base Plan by Time Level 1 (Nov.) | 8 weeks | $44.99 | Preview |
NOTE: I built the plans to stack together so you can build a full season or year of training. If you have more weeks between your race date, I've provided plans you should complete prior to round out your available training time. For example, if you have 20 weeks till your 10K, you should complete an 8-week base/maintenance plan then your 12-week 10K plan. If you have questions or need my help in selecting your plans, just let me know.
Other Levels of Your Plan
| Plan Name | Version | # Weeks | Price | |
|---|---|---|---|---|
| Cross Training Plan Level 1 (Nov.) | 2 weeks | $29.99 | Preview | |
| Cross Training Plan Level 2 (Nov./Int.) | 2 weeks | $29.99 | Preview | |
| Cross Training Plan Level 3 (Int.) | 2 weeks | $29.99 | Preview | |
| Cross Training Plan Level 4 (Int./Adv.) | 2 weeks | $29.99 | Preview | |
| Cross Training Plan Level 5 (Adv.) | 2 weeks | $29.99 | Preview |
Run Plan vs Run Team
The Run Plan option includes your training plan, integrated McMillan paces, prehab routines and Coach Greg's instructions for each and every run. Run Plan is a one time fee for your plan.
To get the most from your training, upgrade to the McMillan Run Team. Run Team membership not only includes your Run Plan but also gives you direct access to Coach Greg for coaching advice. You also receive entry into Coach Greg's private online training team with exclusive content plus interaction with other McMillan athletes. Runners love having a detailed training plan, a world-class coach by their side and teammates cheering them on as they chase their goals. Run Team is the best value for goal-oriented athletes looking for a peak performance. Run Team is a subscription billed monthly. Cancel anytime.
Training Plans FAQs
Q: What all comes with your training plans?
A: McMillan Training Plans include my complete training system:
- You get my scientifically-based, proven training plan. Your plan will gradually, yet progressively build you toward your goal.
- Your optimal McMillan Running Calculator training paces are integrated directly into your plan. You know the exact pace range for each and every run. And, your paces will automatically advance every few weeks so you continue to be optimally challenged as your fitness improves.
- Each and every day includes my notes on the purpose of the run and how to execute each workout. I'll also pass along my insights and some motivation as you move through your plan.
- I'm going to keep you healthy by including my recommended prehab programs (ex. core, strength, form, mobility). I'll tell you exactly what to do week in and week out so you stay healthy and build a strong, supple runner's body.
- You can access your training plan in several cool ways. You can log in to our system and get your plan in multiple calendar views – monthly, weekly, etc. (You can also upload your training from your GPS or Strava to our system.) I can also email your workouts to you so you'll know every day what your run is. And, I can even text your workouts to you as well. Your plan can also be synched with your electronic calendar.
The end result is that you have my full training system at the ready to help you achieve your goals.
Q: Are my McMillan Calculator paces integrated in your plans?
A: Yes! A key to McMillan athlete success is training optimally and that means knowing the exact pace range for each and every run. In your plan, your McMillan Running Calculator paces are integrated. And because your fitness will be advancing across the plan, I'm going to progress your training paces every few weeks as well. This guarantees that you are always training in the proper zone for maximal benefits. And if you run a race and need to update your training paces, you can do that easily by inserting your new information into the McMillan Running Calculator.
Q: How will I access my plan?
A: After signing up, you'll receive an email with a link to access your plan. You simply click that link to get all your preferences set up and access your plan. I'll also send you a quick walk-through video to show you all the features of your plan and help you get everything set up. And as always, if you run into issues, I'm here to help.
Q: Can I upload my run data to the plan?
A: Yes! With our system, you can sync your GPS (e.g., Garmin) and/or Strava account and your run data will automatically be uploaded to the system. This will allow you to accurately track your training, log your equipment and numerous other logging/tracking features to help you monitor your planned and actual training.
Q: Can you help me decode your training plan naming system?
A: In a nutshell, the training plans are labeled based on your goal, your runner level and your runner type. The goal is either a race distance and goal time or a non-race plan like building your base, improving your speed, etc. The level is 1 (new runner), up to 4 (advanced runner) and the runner type is Combo Runner (most runners), Speedster or Endurance Monster.
A plan with the name Half-Marathon Training Plan Level 3 Combo Runner would be for a goal of a half-marathon (and your goal time is integrated), for an intermediate runner (Level 3) and the Combo Runner version of the plan. I've found that this easy-to-follow system allows me to accurately get you into the right program for you and your goals.
Q: How do I know what my "Runner Level" is?
A: To guide you to the correct training plan, I've created four runner "levels."
- Level 1 – you are 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. You run 3-5 days per week (averaging at least 30 minutes per run) and can do 1 specialty or "hard" workout each week. Long runs of 45-60 minutes are common.
- Level 3 – You are an intermediate runner. You have some experience with performance training plans and specialty workouts (like long runs, tempo runs, speed workouts, etc.). You run 4-6 days per week (averaging at least 30-45 minutes each run with longer runs of 60-75 minutes) and can do 1-2 specialty/hard workouts each week.
- Level 4 – You are an advanced runner and a seasoned trainer/racer who runs 4-7 days per week (averaging 50-60 minutes per run) and usually does 1-2 "hard" workouts per week plus a long run of at least 90 minutes.
- Level 5 – You're a high volume, experienced trainer/racer who runs 5-7 days per week for around 60-80 minutes per run and at least 120 minutes for your long run. Level 5 plans often include 2 hard workouts per week plus a long run.
Choosing your level comes down to how many days per week you run, how many minutes per run is easily doable for you and the number of hard workouts you often do per week. Run 6 days per week (with 2 hard workouts and average around an hour per run)? You are probably a Level 4 runner. Run 3 days per week, mostly just easy running averaging around 30 minutes, and sometimes do more intense runs as you get ready for a race? You are probably a Level 2 runner.
As always, let me know if you need help deciding your runner level.
Q: How do I know what my "Runner Type" is?
A: You can read my full article here but in a nutshell, I find there are three types of runners: Combo Runners, Endurance Monsters and Speedsters.
The vast majority of runners are Combo Runners. 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.)
Some runners, however, are more endurance-oriented. I call them Endurance Monsters. These 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.
On the other end of the spectrum, some runners are more speed-oriented. As you would expect, these "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).
Because of these nuances in runner type, I created versions of certain plans where I tweak the training plan to better match the runner type.
Again, the vast majority of runners are Combo Runners and if you are unsure of your type, choose a Combo Runner plan. However, if you are a Speedster or Endurance Monster, you'll love the way I've built these plans to cater to your unique strengths and help you overcome your weaknesses.
Q: Can you explain your training philosophy?
A: There are five principles to my training and I've described them in detail here. As always, if you have a question or want to chat more about my training, just let me know by emailing me here.
Q: What if I need to move a run?
A: No problem. With our system, you simply select the run in your calendar and click "Move" and you can drag the run to a different day. The system is really flexible so you can easily make your training fit into your life, especially when life throws you curve balls.
Q: What do the "Pre-requisites" mean?
A: Before starting a training plan, you need to be prepared for the training load in Week #1. Otherwise, the training may be too much (or too little) and you won't be training optimally. I've listed the pre-requisites for each plan and as long as you've been running at the pre-requisite level, you can safely and easily transition to your new McMillan Training Plan.
Q: Can I get my workouts emailed to me?
A: Yes! Each day, I'll email you your workouts for that day and the next day. This gives you a nice reminder and easy access to your workout for that day. As always, you can change your settings if you don't want to receive emails with your workouts.
Q: What about texting my workouts to me?
A: Yes! Just like with emails, you can set up your plan so you receive a daily text with that day and the next day's workouts. Makes it super simple to know exactly what your run is.
Q: Can I sync my plan with my electronic calendar?
A: Yes! With the click of a button, you can sync your training plan into your iCal, Google Calendar and Outlook. My goal was to have a system that offered many, many different ways for you to get your workouts since every runner is different in how they need their training plan.
Q: What does "Prehab" mean?
A: Prehab is what I call the non-running training that keeps you healthy and builds a strong, supple runner's body. With your plan, I include the prehab programs I want you to follow. From core to strength to form to mobility, I'll tell you exactly what to do so you can stay injury free. You'll be amazed at how much benefit you get from a few prehab sessions.
Q: What if I don't want the prehab or I already follow my own routine? Can I get the plan for an un-coupled price?
A: No. The prehab plans are included with each training plan and can't be separated out. I believe strongly in the value of prehab and whether or not the runner uses them or their own, I want each training plan to have the prehab programs that I prescribe to my personal coaching athletes.
Q: Do I need to be a pro runner to use the plan?
A: No. While I've coached lots of pros, these plans are the ones I've used with each and every level of runner. A hallmark of my coaching has been working with all levels of runners from charity marathon groups with new runners to lots of everyday runners shooting for PRs to the pros. I'm not a one-size-fits-all coach so I created a program that is optimal for you and you'll find each program easy to follow and easy to fit within your life schedule.
Q: Can I change my runner level or runner type once I've started? What if I start and realize it's too difficult for me to follow?
A: No problem. Just contact us and we'll help you get onto the best program for you.
Q: What happens after I finish my plan?
A: Once you buy a plan, it's yours forever. You can re-use it at any time and because our system logs your training, you can even look back at your log from the last time you completed the plan to compare your workouts.
Q: What if something happens mid-training and I need to stop the plan? Can I save it for later?
A: Yes! You have full control and can re-start your plan at any time.
Q: Do I get to keep my plan when I finish it?
A: Yes! Once you buy a plan, it is always there for you and you can even go back and review the previous time you used it to see your results (by uploading your GPS and/or recording your training results).
Q: I need help picking my plan. Can we chat?
A: Of course! I'm here to help so just email me if you have questions and/or want to set up a time to chat about which training plan(s) are right for you.
Q: Do you include races within the plans?
A: Yes. Where appropriate, I add my suggestions on races and where they best fit into your plan. Of course, you can always move workouts around if a race in your area falls on a different weekend.
Q: Can you explain the non-race plans?
A: For runners who don't have a race in the near future, I created several non-race plans to build fitness before starting a race-specific plan. You can choose plans to build or maintain your base of running. I've also included plans to help you improve a specific aspect of fitness like hill running, speed or stamina. All my plans are built to stack together like legos so you can build a full year (or more!) of optimal training.
For example, let's say you have just returned for a short lay off. I'd suggest you choose a "Build my base" plan to regain your fitness. After you're back in the groove of running, you might select a hill module as preparation for a half-marathon plan to get you ready for your half-marathon in the coming months. By stacking the plans together (8 weeks of Base + 6 weeks of Hills + 12 weeks of half-marathon), you've safely and optimally built your training for over 6 months.
Q: What if I need more weeks?
A: No problem. Within each training plan recommendation, I include the training plan(s) that I suggest you use before your target plan. For example, my half-marathon plans are 16 weeks long but if your race is 22 weeks away then I will suggest you add a 6-week hill module or 8-week base training plan and begin with one of those before switching to your half-marathon plan. The plans are designed to dovetail or stack together perfectly. You'll see the suggested plans to use to add more weeks at the bottom of the plan preview page and then once you add your target plan to the cart, you'll see the other plans that you can easily add to your order.
Q: What if my race is in fewer weeks than the plan?
A: Within reason, you can jump into a plan after it has started. However, you must use common sense. For example, if you are training for a marathon (using my 16-week marathon plan) but your marathon is four weeks away and you've done no training, then this is not a good way to train. However, if you have been training and doing some long runs and you want to jump into the 16-week plan with 13 weeks to go, then that is no problem. Again, just use common sense.
