What is my training plan level?
To guide you to the correct training plan, I’ve created five runner “levels.”
Level 1 Novice
You’re new to running. You’ve never run before (or it’s been a long, long time) and/or you haven’t finished a race. But, you can run for at least 15 minutes on regular runs and up to 30 minutes for a long run. You’ll run 3 days per week in Level 1 plans and can use the Run/Walk method if continuous running seems too daunting.
Level 2 Novice/Intermediate
You’ve been focused on finishing races and now you want to finish faster. You run 3-5 days per week and should be able to run at least 30 minutes for regular runs and at least 45 minutes for a long run. Level 2 plans may also include 1 specialty or “hard” workout per week.
Level 3 Intermediate
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 for at least 30-45 minutes with a long run of at least 60-75 minutes. In Level 3 plans, you’ll often run 1-2 specialty/hard workouts each week.
Level 4 Intermediate/Advanced
You’re a seasoned trainer/racer who runs 4-7 days per week for around 50-60 minutes per run and at least 90 minutes for your long run. Level 4 plans often include 1-2 hard workouts per week.
Level 5 Advanced
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.
Combo Runner, Endurance Monster and Speedster Plans
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.
Combo Runners
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.)
Endurance Monsters
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.
Speedster
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. You’ll see that when you search the library of plans.
Unsure of your 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.
Race Plans and Preparatory Plans
I also divided the plans into race plans and preparatory plans. Race plans are what you use when you are 2-4 months before your race. As you’ll see, I have plans for every distance from 800 meters to 100 miles.
Preparatory plans are what you use in between race plans (full article here). These plans build your base, develop better hill running as well as speed and stamina so you are set up to excel in the race plans. Put together, you can build a full training cycle or even 1-2 years’ worth of plans.
Number of Weeks
You’ll see there are several options for the length of each plan (e.g., 8 weeks, 12 week, 16 weeks, etc.). But, it’s easy to adjust the number of weeks when you set up your plan. By entering your end date (often your race day), the plan back fills so your training fits the number of weeks you have available. Reducing a plan by 1-3 weeks is not an issue and allows the plans to fit your particular time schedule.
Full article: Selecting the Right McMillan Training Plan