McMillan Methodology

“Train the Person, Not Just the Pace”

Greg McMillan, an exercise physiologist, elite coach, and founder of the McMillan Running Company, developed a proven training system that blends the science of physiology with the art of coaching. His approach is holistic, adaptive, and runner-specific — designed to bring out peak performance across all distances from 5K to marathon.

🎯 Core Philosophy: Balance of Science + Individualization

At the heart of McMillan’s approach is this idea:

“There is no one-size-fits-all plan. A smart plan adapts to YOU.”

His method emphasizes:

• Personalized training zones

• Phase-based development

• Varied training paces to target specific systems

• Runner types and traits (speedster vs. endurance monster)

• Race-specific preparation without overtraining
  
  

🧬 The 4 Training Zones & What They Develop

McMillan prescribes 4 distinct types of workouts, each targeting a specific energy system:

Zone - Target Workout - Example - Benefit

Endurance - Aerobic base - Long runs, easy runs - Fat metabolism, stamina, recovery

Stamina - Lactate threshold - Tempo runs, cruise intervals - Raise sustainable pace, control fatigue

Speed - VO₂ max - Intervals (3–5 min @ 3K–5K pace) - Boost aerobic capacity and oxygen delivery

Sprint - Neuromuscular power - Short sprints, strides, hill bursts - Improve running economy and top-end speed

🧠 Key Concept: The McMillan Calculator

McMillan created the famous McMillan Running Calculator, which:

• Converts recent race times into training paces

• Provides exact pace zones for:

  • Easy runs

  • Long runs

  • Tempo

  • VO₂ max intervals

  • Sprint work

  • Recovery runs

• Helps avoid overtraining by running the right workout at the right pace
  
  

🔗 Try the calculator

👟 Training Progression Framework

McMillan breaks training into phases, each with a specific goal:

1. Base Phase (4–12 weeks)

• Focus: Endurance, efficiency, consistency

• Workouts: Easy runs, long runs, strides, basic hills

• Goal: Prepare body for harder work later

2. Stamina Phase (4–8 weeks)

• Focus: Lactate threshold

• Workouts: Tempo runs, steady runs, cruise intervals

• Goal: Improve race pace tolerance, reduce fatigue

3. Speed/Sharpening Phase (2–6 weeks)

• Focus: VO₂ max & neuromuscular activation

• Workouts: Intervals, race-specific pace work

• Goal: Peak fitness, improve efficiency & turnover

4. Taper & Race Phase (1–3 weeks)

• Focus: Reduce volume, maintain sharpness

• Workouts: Light tempo, strides, easy long runs

• Goal: Arrive fresh & fast for race day

🧠 Personalization: Speedster vs. Endurance Monster

McMillan’s genius lies in how he adjusts training based on athlete type.

Speedster:

• Strength: Short races, fast-twitch muscle

• Weakness: Long runs, stamina

• Prescription: More tempo, long runs, aerobic intervals

Endurance Monster:

• Strength: Marathons, long workouts

• Weakness: Speed, turnover

• Prescription: More sprints, hill work, strides, faster intervals

🧩 Sample Week (10K Training)

Day - Workout - Zone

Mon - Easy run + strides - Endurance + Sprint

Tue - 6x1K @ 5K pace w/ 90s jog - Speed

Wed - Recovery jog + mobility - Endurance

Thu - 5 miles Tempo @ threshold pace - Stamina

Fri - Rest or light jog - Recovery

Sat - Long run (90 min with last 15 min steady) - Endurance/Stamina

Sun - Off or yoga/mobility - Recovery

✅ Benefits of McMillan’s Method

• 🧪 Scientifically grounded + real-world tested

• 📊 Personalized pace zones via race data

• 🧠 Focuses on individual traits, strengths, and weaknesses

• 🔁 Adaptable to all distances: 5K to marathon

• 🧘 Includes mindset, nutrition, and recovery into the plan
  
  

📚 Learn More

• 📘 Book: You (Only Faster) by Greg McMillan

• 🖥️ mcmillanrunning.com for training plans & tools

• 🧮 McMillan Calculator: Pace Calculator Tool

🏁 Final Word: “Train Smarter, Race Stronger”

Greg McMillan’s training method gives you a plan that listens to your body, works with your psychology, and uses science to train smarter, not harder. Whether you're a beginner or a seasoned racer, this system adjusts to fit YOU.