Maratón Nivel 4 (int./Av.) - 16 Semanas
Version: Combo Runner | View More
Plan Length: 16 Weeks
"Plan de entrenamiento de maratón Nivel 4"
Hechos rápidos:
-Length: 10-16 semanas
-Runs por semana: 5-7
-Paletes de tecla/duros por semana: 1-2
-Monteras de entrenamiento de cruce por semana: 1-2
-Ancentaje de entrenamiento estructurado en agarmina compatible con
-Mcmillan calculadora se integró en todos los entrenamientos
Kilometraje semanal = 40-60 millas por semana (65-100 kilómetros por semana)*
*Basado en un ritmo de entrenamiento promedio de 8:00 min/mi (5:00 min/km)
Nota: Cada ejecución incluye un rango de duración/distancia y ritmo, por lo que el kilometraje real puede variar.
El plan incluye:
-Creed y verdadero, basada en el maratón, basada en el maratón.
-Pace de goal entrenamientos predictor para marcar su ritmo de objetivo
-Encase las carreras largas progresivas para aumentar su resistencia
-Pasos especializados de maratón que reforzan
-Predictor de entrenamientos para determinar tu mejor ritmo para el día de la carrera
-Anvance de ritmo gradual a través del plan de capacitación para mantenerte con desafío óptimo
-Scho de trabajo: la flexibilidad para moverse se extiende en función del horario de tu vida
-Las rutinas de prevención de lesiones y entrenamiento de fuerza.
-Formalizaciones para mejorar su velocidad y eficiencia
Deberes:
-Se puede correr 45-60 minutos en sus carreras regulares y al menos 90 minutos en sus carreras largas.
¿Necesitas más semanas? ¡Prueba estos planes!
-Lan de entrenamiento de base: agrega hasta 8 semanas (recomendado)
-Colio del módulo: agrega hasta 6 semanas (opt.)
-Módulo de velocidad: agrega hasta 6 semanas (opt)
-PLAN DE ENTRENAMIENTO DE MARATHON: 10-16 semanas (ver descripción anterior)"
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.
Dia de descanso (Dia de descanso, entrenamiento cruzado o corrida opcional)
Dia de descanso, entrenamiento cruzado o corrida opcional de 30 a 45 minutos
Propósito del entrenamiento:
Recuperación. Algunos días de cada semana, te proporcionaré días de recuperación y te daré la opción de qué hacer. Elige lo que más te guste pero recuerda siempre que estos días de recuperación están diseñados para ayudarte a descansar para el próximo entrenamiento.
Notas del entrenador:
Este es el plan: vamos a desarrollar de manera gradual pero constante el estado físico específico que necesitas para lograr tu objetivo. Te haré ejecutar una variedad de tipos de entrenamientos específicos para carreras y varios entrenamientos de ritmo objetivo e incluso te haré hacer algunas de mis carreras largas y rápidas de preparación para la carrera, probadas y verdaderas. El resultado final es que estarás preparado física y mentalmente para afrontar la carrera.
Prehabilitación:
Su plan de entrenamiento McMillan no solo le brinda su entrenamiento de carrera, sino que también incluyo mi entrenamiento "Prehab": entrenamiento sin carrera diseñado para desarrollar un cuerpo resistente a las lesiones. Algunos días a la semana, te proporcionaré un enlace al programa que quiero que hagas. Te guiaré a través de la rutina y, con el tiempo, avanzaré en el desafío para que te vuelvas cada vez más fuerte.
Corrida Suave
Corrida Suave de 60 a 75 minutos
Propósito del entrenamiento:
Para mejorar tu forma física de forma segura, puedes utilizar tu respiración como guía para saber qué tan rápido debes correr. En carreras fáciles, nunca debes quedarte sin aliento y debes poder mantener una conversación con un compañero de entrenamiento. Si te quedas sin aliento, entonces estás corriendo demasiado rápido.
Notas del entrenador:
La "vida" a menudo puede interponerse en tu entrenamiento, pero te animo a que priorices tus entrenamientos. La mayoría de nosotros descubrimos que si hacemos ejercicio, todo lo demás en la vida es mejor, así que sea disciplinado para hacer ejercicio.
Prehabilitación:
Quiero que comiences tu entrenamiento de prehabilitación con el programa Strength in Stride. Este programa de prehabilitación está diseñado para adaptarse a su plan de entrenamiento. Comenzarás con una fase de estabilidad, luego pasarás a la fase de fuerza y finalmente a la fase de potencia. Te encantará cómo este programa encaja con tu entrenamiento de carrera. Realice la rutina Fuerza con zancada Fase 1 - Programa de estabilidad A. https://log.finalsurge.com/mcmillan/prehab/stabilitya
Corrida Suave
Corrida Suave de 50 a 70 minutos
Propósito del entrenamiento:
Día de recuperación.
Notas del entrenador:
Prevenir lesiones es un proceso más eficiente que rehabilitar una lesión. Por eso incluyo mis rutinas de "prehabilitación" en este programa. Simplemente síguelos y estarás en camino hacia un cuerpo de corredor más fuerte y flexible.
Prehabilitación:
El programa Strength in Stride incluye las 3 fases (Estabilidad, Fuerza y Potencia) y cada fase tiene dos programas así que te avisaré si realizar el programa A o B.
Corrida de progresión
Corrida Suave de 60 a 75 minutos con los últimos 10 minutos a un ritmo más rápido
Propósito del entrenamiento:
Desarrolla resistencia y vigor.
Notas del entrenador:
Esta es tu primera carrera de progresión: una carrera que comienza a tu ritmo de carrera fácil pero termina con un ritmo más rápido (un ritmo que se siente medio duro). El ritmo más rápido debería dejarte sin aliento cuando termines la carrera. La idea es arraigar el final rápido, algo que querrás hacer en la carrera. Aquí hay un artículo sobre carreras de progresión: https://run.mcmillanrunning.com/start-slow-finish-fast-how-tres-types-of-progression-runs-boost-your-fitness/
Prehabilitación:
Realice la rutina Fuerza con zancada Fase 1 - Programa de estabilidad B. https://log.finalsurge.com/mcmillan/prehab/stabilityb
Dia de descanso (Dia de descanso, entrenamiento cruzado o corrida opcional)
Dia de descanso, entrenamiento cruzado o corrida opcional de 40-60 minutos
Propósito del entrenamiento:
Día de recuperación.
Notas del entrenador:
Prescribimos la mayoría de las ejecuciones por tiempo. Simplemente puede convertir esto a millas usando su ritmo, pero asegúrese de obtener la duración que queremos.
Prehabilitación:
Puede que te sientas un poco adolorido por la sesión central de ayer, pero eso demuestra que necesitas trabajar en tu núcleo. A lo largo de este plan, se sorprenderá de lo rápido que mejora en cada ejercicio.
Corrida Suave
Corrida Suave de 50 a 70 minutos
Propósito del entrenamiento:
Desarrollar resistencia y resistencia de las piernas a la fatiga. La mayor parte de la dieta de entrenamiento de un corredor son carreras fáciles. Esta exposición constante a carreras fáciles conduce a grandes adaptaciones fisiológicas y psicológicas que con el tiempo te llevarán a nuevos niveles de condición física.
Notas del entrenador:
"Las grandes cosas no se hacen por impulso, sino por una serie de pequeñas cosas reunidas." van Gogh
Prehabilitación:
La prehab no es solo entrenamiento central y de fuerza. También incluye trabajar en su formulario. Parte de tu plan de entrenamiento McMillan incluye mis ejercicios de forma de carrera. Simplemente haga clic en este enlace para ver y aprender los ejercicios de formulario que me gustaría que hiciera al menos una vez por semana (aunque puede agregarlos cualquier día que desee). Ejecución de ejercicios de forma. https://log.finalsurge.com/mcmillan/prehab/drills.
Corrida Larga
Corrida Larga de 90 a 105 minutos
Propósito del entrenamiento:
Desarrollar resistencia y resistencia de las piernas a la fatiga. Las carreras largas son la piedra angular del entrenamiento de resistencia. Al correr más tiempo, estimulas adaptaciones muy importantes que te dan la capacidad de correr más rápido en tus entrenamientos intensos.
Notas del entrenador:
El tiempo de pie es más importante que el ritmo en una carrera larga y constante. Corre fácil y corre largo. Aquí hay un video que hice para ayudar a comprender la carrera larga: https://run.mcmillanrunning.com/how-to-long-runs/
Prehabilitación:
Creo que la clave de la prehab es la rutina. Voy a pedirte que realices un poco de prehabilitación algunos días a la semana y si puedes comprometerte a hacerlo en todo este plan, sé que continuarás haciéndolo a medida que avanzas hacia tu próximo plan de entrenamiento.
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.
Dia de descanso (Dia de descanso, entrenamiento cruzado o corrida opcional)
Dia de descanso, entrenamiento cruzado o corrida opcional de 30 a 45 minutos
Propósito del entrenamiento:
Desarrollar resistencia
Notas del entrenador:
A medida que avanzas en la fase de entrenamiento específica de la carrera, todo se trata de días difíciles, días fáciles, días fáciles. Recuperate para poder atacar las sesiones clave
Corrida Suave
Corrida Suave de 90 a 105 minutos
Propósito del entrenamiento:
Desarrollar resistencia + resistencia
Notas del entrenador:
Siempre recibo un mayor impulso mental cuando salgo por la puerta en los días aburridos. Entonces, disfrute estos días ya que le brindan una mayor recompensa mental.
Prehabilitación:
Realice la rutina Fuerza con zancada Fase 3 - Programa de potencia A. https://log.finalsurge.com/mcmillan/prehab/powera
Corrida Suave
Corrida Suave de 50 a 70 minutos
Propósito del entrenamiento:
Desarrollar resistencia
Notas del entrenador:
No olvides correr. Los corredores a menudo se sorprenden de cómo mejora el ritmo con menos esfuerzo cuando se concentran en la forma. Muy útil cuando estás fatigado.
Prehabilitación:
Trabaja en buena forma en tus entrenamientos clave/de carrera rápida. La forma a menudo se deteriora a medida que te cansas, así que cuando aparece la fatiga, concéntrate en la forma.
Ritmo de Carrera
Ritmo de Carrera: 1-2 millas (1,5-3 km) de calentamiento + 10-12 millas (16-20 km) a ritmo objetivo + 1-2 millas (1,5-3 km) de enfriamiento
Propósito del entrenamiento:
Desarrolla resistencia + control de ritmo.
Notas del entrenador:
Por qué puedes dejar de preocuparte por los malos entrenamientos y cómo empezar a aprender de ellos https://run.mcmillanrunning.com/the-benefits-of-bad-workouts/
Prehabilitación:
Realiza la rutina Fuerza en Zancada Fase 3 - Programa de Potencia B. https://log.finalsurge.com/mcmillan/prehab/powerb
Dia de descanso (Dia de descanso, entrenamiento cruzado o corrida opcional)
Dia de descanso, entrenamiento cruzado o corrida opcional de 30 a 45 minutos
Propósito del entrenamiento:
Día de recuperación.
Notas del entrenador:
Pueden producirse ligeras caídas en la motivación o carreras perdidas a lo largo de un plan de entrenamiento. Simplemente vuelve a subirte al caballo y reanuda tu plan. No todo está perdido.
Corrida Suave
Corrida Suave de 50 a 70 minutos
Propósito del entrenamiento:
Desarrolla resistencia.
Notas del entrenador:
A veces, simplemente salir por la puerta para correr es la mayor victoria.
Prehabilitación:
Realice los ejercicios de forma corrida de McMillan. https://log.finalsurge.com/mcmillan/prehab/drills
Corrida Larga
Corrida Larga de 22-28 millas (35-45 km)
OPCIONAL: Los corredores avanzados pueden correr esta carrera larga como carrera larga de Squire o Pace-Change (detalles aquí: https://www.mcmillanrunning.com/5-proven-marathon-long-runs/)
Propósito del entrenamiento:
Desarrollar resistencia y resistencia de las piernas a la fatiga.
Notas del entrenador:
Consejo de carrera: A menudo, las carreras revolucionarias se producen cuando te sales del camino. Suelta las riendas para que puedas ser lo mejor que puedas.
Other Versions of Your Plan
NOTE: I've built multiple versions of each plan. The vast majority of runners do best with my "Combo Runner" plan (plan "C") but if you find that speed work takes its toll on you, then select an Endurance Monster plan (plan "E"). Conversely, if you find you respond really well to more interval-type speed work, then choose the Speedster plan (plan "S"). (If you aren't sure, always select the Combo "C" plan.)
All three plans are very similar but the Endurance Monster plan uses more stamina and endurance-oriented workouts to build fitness whereas the Speedster plan uses more speed and interval-type workouts.
Need more weeks of training? Complete these plans in advance of the plan above.
| Plan Name | # Weeks | Price | |
|---|---|---|---|
| Base Plan by Time Level 4 (Int./Adv.) | 8 weeks | $44.99 | Preview |
| Hill Plan Level 4 (Int./Adv.) | 6 weeks | $39.99 | Preview |
| Speed Module Level 4 (Int./Adv.) | 6 weeks | $39.99 | 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
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.
