Military/First Responders/Active/Non-Active Duty - Fitness Test Level 3
Plan Length: 12 Weeks
Active/Non-Active Duty - Fitness Test Level 3
Welcome to your Active/Non-Active Duty plan. This plan is design for serving members who are training for their fitness test. This plan is for those members who consider themselves a casual runner. We will build up your fitness very gradually with easy runs and then transition into speed workouts and goal paced workouts.
Our goal is to get you to your fitness test with a sizable margin to the time limit that is required.
Runs per Week: 4
Workouts per Week: 1
Prerequisites: Be able to jog for a time period of 30-40 minutes.
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.
Day Off
Off
Workout Purpose:
Recovery. On some days of each week, I'll provide recovery days and will give you the choice of what you do. Choose what you like but always remember that these recovery days are designed to help you rest up for the upcoming training.
Coach Notes:
Active/Non-Active Duty - Fitness Test Level 3
Welcome to your Active/Non-Active Duty plan. This plan is design for serving members who are training for their fitness test. This plan is for those members who consider themselves a casual runner. We will build up your fitness very gradually with easy runs and then transition into speed workouts and goal paced workouts.
Our goal is to get you to your fitness test with a sizable margin to the time limit that is required.
Runs per Week: 4
Workouts per Week: 1
Prerequisites: Be able to jog for a time period of 30-40 minutes.
Coach's Notes
Start this Stability phase when you begin a new race training plan. There are two programs within this phase: Program A and Program B. Rotate through each to optimize stability gains. Do a Stability program 2-3 times per week for 4-6 weeks then advance to the Strength Phase. Begin by doing this routine after your runs/workouts so you stack the stress on one day and then the following day offers more recovery. Do 1-3 sets of each exercise.
Strength train AFTER running - either immediately or later in the day.
Easy Run
20-30 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
"Life" can often get in the way of your training but I encourage you to prioritize your workouts. Most of us find that if we get in our exercise, everything else in life is better so be disciplined to get in your workouts.
Strength in Stride - Stability A
Coach's Note:
Mix up your routine by doing Stability Program A one time then Stability B on your next strength training day. One program (A or B) per strength training session is all you need.
1) Dead Bug: 10-20 repetitions
2) Lunge Matrix: 5-10 repetitions
3) Push Ups: 10-15 repetitions
4) Standing Rows: 10-12 repetitions
5) Plank with Shoulder Taps: 10-20 repetitions
Day Off
Off
Workout Purpose:
Recovery day. We must obey the stress/rest cycle and that means that we must follow stress on the body (yesterday) with rest (today).
Coach Notes:
Rest from training is just as important as stress from training.
Easy Run
30-45 minute Easy Run
Workout Purpose:
Build endurance. The bulk of a runner's training diet are easy runs. This consistent exposure to easy runs leads to big physiological and psychological adaptations that over time will take you to new fitness levels.
Coach Notes:
"Great things are not done by impulse, but by a series of small things brought together."- Van Gogh
Strength in Stride - Stability B
1) Alternating Superman: 10-20 repetitions
2) Single Leg Squat: 6-10 repetitions
3) Reverse Plank: 30-60 seconds
4) Hamstring Curls: 10-15 repetitions
5) Side Plank: 30-60 seconds
Day Off
Off
Workout Purpose:
Recovery day.
Coach Notes:
Stress + Rest = Progress. Obey this equation and your fitness will build steadily and predictably. Over stress/train and/or under rest/recover and you'll risk injury and burn out.
Easy Run
20-30 minute Easy Run
Workout Purpose:
Build endurance. The bulk of a runner's training diet are easy runs. This consistent exposure to easy runs leads to big physiological and psychological adaptations that over time will take you to new fitness levels.
Coach Notes:
On these Recovery Days, you have the option to take the day completely off, cross train for set time or easy run for the set time.
McMillan Running Drills
These drills can be anywhere between 20 to 50 meters.
We are going to begin with loosing form drills:
1) Loosening Skips: Single Arm Circles
2) Loosening Skips: Double Arm Circles
3) Loosening Skips: Chest Stretch
4) Loosening Skips: Side Circles
Form Drills:
1) Side Skip
2) Karaoke
3) A Skip
4) B Skip
5) Butt Kicks
6) Straight Leg Run
7) Short Sprint
Coach Notes: Form drills help improve upright posture, head position, arm movement, hip extension, and knee drive.
Long Run
40-50 minutes Long Run optional 5 minute walk break in the middle if you need it.
Workout Purpose:
Build endurance and leg resistance to fatigue. Long runs are the cornerstone of endurance training. By running longer, you stimulate very important adaptations that give you the ability to run faster in your intense workouts.
Coach Notes:
Time on your feet is more important than pace in a long, steady run. Run easy and run long. Here is a video I made to help understand the Long Run: https://run.mcmillanrunning.com/how-to-long-runs/
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.
Day Off
Off
Workout Purpose:
Recovery day.
Coach Notes:
Rest from training is just as important as stress from training.
Coach's Notes
After mastering the Stability phase, it's time to move to the Strength phase for 3-4 weeks. As before, there are two programs within this phase: Program A and Program B. Rotate through each to optimize strength gains. Strength train 2-3 times per week and we suggest you perform the program after your runs/workouts so you stack the stress on one day and then the following day offers more recovery. Do 1-3 sets per exercise.
Strength train AFTER running - either immediately or later in the day.
Easy Run
30-40 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
Continue to keep your easy days easy so you can have a high quality workout in next next key training session.
Strength in Stride - Strength A
Coach's Note:
When you switch to a new phase, take it easy the first few workouts. As with your run training, be aware of the exercises you are good at and the ones where you struggle. Focus on the tough exercises as they signal a weakness that we want to correct. When selecting a weight, choose something that starts to feel heavy by the last few reps. Finish feeling like you could do one or two more reps with perfect form. As always, quality over quantity.
1) Goblet Squat: 12-15 repetitions
2) Split Squat: 8-12 repetitions
3) Paloff Press: 10-15 repetitions
4) Chek Press: 8-10 repetitions
5) Plank Rollout: 10-15 repetitions
Day Off
Off
Workout Purpose:
Recovery day.
Coach Notes:
Stress + Rest = Progress. Obey this equation and your fitness will build steadily and predictably. Over stress/train and/or under rest/recover and you'll risk injury and burn out.
Speed Workout 400m
10-20 minute Warm-Up + Speed Workout: 6-8 x 400m with 200m recovery jog + 3-4 x 200m strides + 10-20 minute Cool-down
Workout Purpose:
Build VO2 max and mental toughness
Coach Notes:
Speed Workouts are tough but that's exactly what you want. You want to build mental toughness so you can race your best. Watch my video here: https://run.mcmillanrunning.com/how-to-speed-workouts/ to learn more about speed workouts. And in these workouts, you may notice that I often want you to finish off the workout with some short, fast repeats. These help you ingrain a fast finishing kick.
Strength in Stride - Strength B
Coach's Note:
The Strength phase in the Strength in Stride system occurs alongside increases in your training volume and intensity. As always, respect your stress/rest cycle to make sure your body recovers on the recovery days. When selecting a weight, choose something that starts to feel heavy by the last few reps. Finish feeling like you could do one or two more reps with perfect form. As always, quality over quantity.
1) Romanian Dead List: 8-12 repetitions
2) Hip Thrusters: 8-12 repetitions
3) Bent over Row: 8-12 repetitions
4) Pushups: 10-15 repetitions
5) Jack Knife: 10-15 repetitions
Day Off
Off
Workout Purpose:
Recovery day.
Coach Notes:
“Never underestimate the power that one good workout can have on your mind. Keeping the dream alive is half the battle.” Kara Goucher
Easy Run
20-30 minute Easy Run
Workout Purpose:
Build endurance.
Coach Notes:
"Any idiot can train himself into the ground; the trick is working in training to get gradually stronger." Olympian Keith Brantley
McMillan Running Drills
These drills can be anywhere between 20 to 50 meters.
We are going to begin with loosing form drills:
1) Loosening Skips: Single Arm Circles
2) Loosening Skips: Double Arm Circles
3) Loosening Skips: Chest Stretch
4) Loosening Skips: Side Circles
Form Drills:
1) Side Skip
2) Karaoke
3) A Skip
4) B Skip
5) Butt Kicks
6) Straight Leg Run
7) Short Sprint
Coach Notes: Form drills help improve upright posture, head position, arm movement, hip extension, and knee drive.
Long Run
55-70 minutes Long Run with the last 10-20 minutes at a faster pace. Optional 5 minute walk break in the middle if you need it.
Workout Purpose:
Build endurance and leg resistance to fatigue.
Coach Notes:
Remember: The hard part of running is consistency; not any one particular workout, race, or training week.
Other Versions of Your Plan
| Plan Name | Version | # Weeks | Price | |
|---|---|---|---|---|
| 3k/2 mile Level 3 (Int.) | 12 weeks | $49.99 | Preview |
Need more weeks of training? Complete these plans in advance of the plan above.
| Plan Name | # Weeks | Price | |
|---|---|---|---|
| Base Plan by Time Level 2 (Nov./Int.) | 8 weeks | $44.99 | Preview |
| Hill Plan Level 2 (Nov./Int.) | 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
| Plan Name | Version | # Weeks | Price | |
|---|---|---|---|---|
| Military/First Responders/Active/Non-Active Duty - Fitness Test Level 1 | 12 weeks | $49.99 | Preview | |
| 3k/2 mile Level 2 (Nov./Int.) | 12 weeks | $49.99 | Preview | |
| Military/First Responders/Active/Non-Active Duty - Fitness Test Level 2 | 12 weeks | $49.99 | Preview | |
| 3k/2 mile Level 4 (Int./Adv.) | 12 weeks | $49.99 | Preview | |
| 3k/2 mile Level 5 (Adv.) | 12 weeks | $49.99 | 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.
