We’ve teamed up with the world-renown coaches at McMillan Running on our Training Plans for Runners. The Marathon, Half Marathon, 10k and 5k plans are designed and curated by Greg McMillan, who has been raising the standard for coaching runners of all ability levels.

To give you a sample of what you’ll get in a Training Plan, we’ve asked Greg McMillan and his team to share some of their favorite workouts. Each week we’ll be posting a workout from them to give your running routine a kick in the butt.

What it is: 3 X 3 X 4 (3 SETS OF 3 X 400M)

SET 1
Run 3 x 400m repeats at your goal 5K pace with 100m jog between. Jog 400m after the third repetition and before starting the second set.
Example: For a 17:00 5K (5:28 per mile), the goal would be 82 seconds per 400m.

SET 2
Run 3 x 400m repeats at 2-3 seconds faster per 400m than your goal 5K pace with 200m jog between. Jog 400m after the third repetition before the final set.
Example: For a 17:00 5K (5:28 per mile), the goal would be 79-80 seconds per 400m.

SET 3
Run 3 x 400m repeats at 4-6 seconds faster per 400m than your goal 5K pace with 400m jog between each repetition.
Example: For a 17:00 5K (5:28 per mile), the goal would be 76-78 seconds per 400m.

This workout accomplishes much, yet leaves you refreshed and excited to race.

The first set helps you dial in race pace from the start, something that will be important come race day. The slight pace increases in sets two and three help the mind and the body prepare for the increasing effort level required as you pass through miles 1 and 2 of a 5K.

While the pace is increasing with each set, you’ll notice that the recovery interval between each repeat is also increasing. This workout is not designed to cause undue fatigue. Adding the longer recovery intervals as the pace increases keeps the stress level to a minimum. After all, you are running fast for just over 2 miles so the total volume is very tolerable.

With Workout Analysis, the activity should look something like this:

Let us know how your workout went. Tag the activity on Strava as WOW: #Light&Fresh.

About Greg McMillan: Greg McMillan is a runner, exercise scientist and coach with the unique ability to combine the science of endurance performance with the art of real-world coaching. Greg has a masters degree in Exercise Physiology where his research focused on the determining factors of distance running performance. Throughout his coaching career, Greg has been successful at helping a wide range of athletes. He has coached Olympians, Boston Marathon qualifiers as well as new runners through charity marathon groups.