McMillan workout types

Easy Run

Long Run

Long Run Fast Finish

Fartlek Run

• VO2 max pace
• Helps make the body better at O2 consumption
• Pretty critical to get better.
• Do about 10 to 12 of them for a minute. With some space in the middle

Tempo Run

• Improves lactate threshold
• Improves pace
• Go a bit faster than lactate threshold pace (something you can sustain for 45 mins)
• Learn to run Fast and Relaxed.
• Don’t be TOO FAST. Controlled challenged
• 2 minute repeats to 15 minutes repeats. 1/4 the time for rest.
• GUT CHECK WORKOUT strong mental game

10k @ 1:25:00

10k @ 1:15:00

Marathon in 5.5 hours