ElliptiGO Training Plans from Greg McMillan

McMillan incorporates ElliptiGO elliptical bicycling into four training plans for athletes running a 5K,10K, half or full marathon

The Greg McMillan training plan involves varying endurance workouts completed in a similar manner to running workouts by keeping HR & Duration consistent across modalities. The ElliptiGO is quickly becoming an essential training tool for runners who want to run faster while staying healthy. Aside from the easy, recovery rides the ElliptiGO provides, what the ElliptiGO will also allow you to do in your training is to increase volume, extend the duration of quality sessions and increase the quantity of quality sessions in your program. All of these aspects will help you be the best you ... only faster!

To view the full training guide and definitions necessary to understand each of McMillan's training plans, click here.

Four training plans have been developed, tailored to the distance that the athlete is training for:
  • 5K Guide, view here.
  • 10K Guide, view here.
  • Half Marathon Guide, view here.
  • Marathon Guide, view here.

Top tips from McMillan's training plan:

  1. Importance of hard v. easy - "In your training program, you will notice that the flow of the schedule provides stress followed by rest. With optimal stress and optimal rest, we will achieve optimal progress!" 
  2. Optimal versus maximal training - "I believe that the most common error that runners make is to train “maximally”. That is to say that when they go to do a workout whether it be 4 x 800m on the track or a three-mile tempo run, they run as hard as they can. This may feel good and feed the need to “feel the burn” but it is NOT the best way to train the body. Controlled training is more beneficial. It is only through an understanding of what the goal of each workout is and how the body adapts to each type of workout that you can train optimally. What this means is that the goal is not to “beat” or “win” the workouts."
  3. Never push yourself to exhaustion - "Each should leave you “pleasantly fatigued” but knowing that you could do a little more if necessary."
  4. Adapting your schedule - "I’m less concerned with actual mileage than time spent running, which is why a target time range for each workout is listed instead of forcing a set number of miles."