Below are your predicted race times at other distances based on your current racing level as well as your goal performance level. You’ll find this helpful in planning your race pace and strategy. See my Coach’s Notes for a more in-depth explanation of your predicted times.
Mobile app – Want a streamlined version of the McMillan Calculator on your phone? Click HERE.
Coach's Notes
Simple Race Conditions
The Calculator Race Time predictions assume similar race conditions as the race performance entered into the Calculator. In other words, the surface (road, track, cross country, trail, etc.), terrain (flat, hilly, rolling, etc.) and environmental conditions (cool, dry, hot, humid, etc.) are assumed to be the same for the predictions to be most accurate. The predictions will be less accurate if you, for example, use a flat, fast, cool road marathon performance to predict a hilly, trail 50K in hot conditions or use a 1600m track time to predict your 5K cross country times.
Proper Training
The Calculator Race Times indicate what you could run for various distances if you are properly trained for that distance. In other words, a runner who is optimally trained for a 5K would have to perform proper marathon training in order to expect to run the predicted marathon time. And, the farther apart the distances, the less accurate the Race Times may be. That is to say that a half-marathon performance is a better predictor of your marathon time than is a mile performance.
Sprints and Ultras
At the edges of the Race Time spectrum (short sprints of 100m-400m and ultra marathons of 50K-100 miles), genetics play as much of a role as does training so runners who are more speed-oriented will find the longer races predictions harder to meet and the same goes for endurance-oriented athletes. They will find the shorter race times harder to meet.
Young Runners
Young runners (high school runners) will often find that they under perform as the distance increases (i.e., 400m to 800m to 1600m to 3200m). This is usually due to a lack of aerobic training relative to inherent speed. As they build their aerobic fitness, they will find that their longer distances predictions are more attainable.
Ultra Terrain
Ultra runners must adjust their performance expectations based on the terrain of the race, their experience level and appropriate training. Plus, there are many other factors that affect ultra marathon performances like equipment issues, nutritional issues and environmental conditions. All of these factors must be taken into account when comparing ultra marathon predicted race times.
Every Runner Is Unique
The McMillan Running Calculator is based on what we know from exercise science and real world running. But, every runner is unique so over time, you will learn how to best interpret and modify the Race Times and Optimal Training Paces to fit your particular strengths and weaknesses as well as your goals.
| Distance | Time | Pace |
|---|
| Distance | Time | Pace |
|---|
You read that right. You can now try McMillan training plans for FREE!
WARNING: This isn’t like any training system you’ve ever used. This isn’t a fad. There is no fluff – just scientifically-based and time-proven training and coaching that is working right now for runners just like you.
And it’s easy to use.
In less time than it takes to run a 4-minute mile, you will be set up with your very own individualized training plan plus all your core, strength and mobility routines.
Below are your optimal pace ranges for each type of workout. Select Speedster or Endurance Monster, above, to display the paces that best match your abilities and you can choose minutes per mile or minutes per kilometer as well. These paces will push your fitness to a higher level as you train for your goal. Note that for short repeats, I list the pace as well as the split (in parentheses) for each repeat.
Mobile app – Want a streamlined version of the McMillan Calculator on your phone? Click HERE.
Coach's Notes
Paces As Ranges
Training Paces are presented as ranges to allow for day-to-day variation in how you feel as well as for starting slowly and gradually building toward your average training pace for a particular type of run.
Speedster vs Endurance Monster
Speed and Sprint Workout paces provide two options based on the type of runner you are. Use the Speedster paces if you match the Speedster description or the Endurance Monster paces if you match that description.
Re-calculate Every 4-8 Weeks
Runners should re-calculate their Race Times and Optimal Training Paces every 4-8 weeks based on racing and training improvements or whenever a new fitness level is achieved as indicated by faster racing.
Every Runner Is Unique
The McMillan Running Calculator is based on what we know from exercise science and real world running. But, every runner is unique so over time, you will learn how to best interpret and modify the Race Times and Optimal Training Paces to fit your particular strengths and weaknesses as well as your goals.
| Goal Pace |
|---|
| Endurance Paces | Effort | RPE | |
|---|---|---|---|
| Stamina Paces | Effort | RPE | |
|---|---|---|---|
| Speed Paces | Effort | RPE | |
|---|---|---|---|
| Speed Paces | Effort | RPE | |
|---|---|---|---|
| Sprint Paces | Effort | RPE | |
|---|---|---|---|
| Sprint Paces | Effort | RPE | |
|---|---|---|---|
You read that right. You can now try McMillan training plans for FREE!
WARNING: This isn’t like any training system you’ve ever used. This isn’t a fad. There is no fluff – just scientifically-based and time-proven training and coaching that is working right now for runners just like you.
And it’s easy to use.
In less time than it takes to run a 4-minute mile, you will be set up with your very own individualized training plan plus all your core, strength and mobility routines.
You read that right. You can now try McMillan training plans for FREE!
For a limited time, I’m offering a 14-day free trial of my training and coaching system called Run Team. Take a plan for a spin. Kick the tires as they say. If you like it, do nothing and your subscription will start. If you don’t like it, just cancel and you owe nothing. It’s a great way to experience training on what has been called, “The best training system on the planet.”
Click to try it for FREE for 14 days and you get set up instantly.
As soon as you sign up, you’ll get an automated receipt with a link to unlock your Run Team membership directly in your email.
In less time than it takes to run a 4-minute mile, you will be set up with your very own individualized training plan plus all your core, strength and mobility routines.
You can access it anywhere, immediately, without having to wait for one more second to start training on the McMillan system. (There’s even a free mobile app so if you aren’t near the computer, you always have your training right at hand.)
Give it a try today!
Proper pacing is critical to getting the most from yourself on race day. I’m providing the split for each mile and/or kilometer for your race. Commit these to memory (or print them out and write them on your arm or wristband) and you’ll be sure to hit the best paces for your best race.
| Distance | Split |
|---|
| Distance | Time | Pace |
|---|---|---|
| 400m | t | p |
| Distance | Time | Pace |
|---|---|---|
| 400m | g-t | g-p |
Qualifying for the Boston Marathon is the Holy Grail for many runners. Using the “Can You BQ?” feature allows you to see what race times you need to achieve at other distances to predict that you can run your Boston Qualifying Time. Simply enter the information below to calculate your BQ Race Times, see how much you need to improve and evaluate your chances to achieve the coveted BQ.
By clicking "Submit", I agree to the Terms of Use
You’ll find two groups of race times. One is the prediction for the marathon time you can run right now based on your current fitness. The other shows the times you need to hit to be at “BQ level.” And, our handy slide chart shows you how much, if any, you need to improve to get your BQ and the likelihood you can do it within your current training cycle. I’ve helped thousands of runners qualify for and run Boston so let me know if I can help you achieve the BQ dream.
Our research shows that runners who need over a 7% improvement can get a BQ but everything must be perfect on race day.
Runners who need 3-7% improvement have a good chance of a BQ as long as things go well on race day.
We frequently see McMillan-trained runners who need 3% or less improvement, hit the BQ in their upcoming marathon, usually with time to spare!
| Distance | Time | Pace |
|---|
| Distance | Time | Pace |
|---|
I like nothing more than helping runners achieve their best! With the McMillan PRO Runkit, you have access to my coaching and training videos so you can train smart, stay injury free and learn how I help runners of all abilities race faster. It’s like being part of a virtual training group with me as your coach. I’ll upload more and more videos over time and as a subscriber, you’ll have access to all of them. I look forward to helping you become the runner you know you can be.
Subscribe for unlimited access to Coach Greg’s videos plus all the McMillan PRO training tools and advanced calculators.
Already a PRO? Login
Recommended Workouts are a set of specialized workouts to help you prepare for your goal race. They are customized just for you and should be inserted into your training plan each week as you prepare for your goal race.
With the McMillan PRO Runkit, you have unlimited access to the Recommended Workouts plus all the PRO training tools and advanced calculators.
Already a PRO? Login
Race Pace Workouts are a series of progressive workouts to help you dial in your goal race pace. They are specific to you and your race goals and should be inserted throughout your training plan as you prepare for your goal race.
With the McMillan PRO Runkit, you have unlimited access to the Race Pace Workouts plus all the PRO training tools and advanced calculators.
Already a PRO? Login
Enter your resting heart rate into the calculator below. Using this information, your target heart rate zones are calculated for each workout.
The McMillan Heart Rate Training Calculator uses eight proven formulae to estimate your maximum heart rate. Combined with gender (some research suggest there is a slight difference between males and females for heart rate maximum) and resting heart rate (best taken before getting out of bed in the morning), the Heart Rate Training Calculator provides training zones based on both percent maximum heart rate and the more recommended percent heart rate reserve (Karvonen method).
Heart rate training is a great way to monitor your body’s response to exercise, however, heart rate training is less accurate in hot/humid conditions, when you are dehydrated or when you ingest large doses of caffeine. In these cases, the heart rate can be elevated irrespective of the exercise demand.
| Endurance Paces | HRMax | HRReserve | Effort | RPE | |
|---|---|---|---|---|---|
| Stamina Paces | HRMax | HRReserve | Effort | RPE | |
|---|---|---|---|---|---|
| Speed Paces | HRMax | HRReserve | Effort | RPE | |
|---|---|---|---|---|---|
| Speed Paces | HRMax | HRReserve | Effort | RPE | |
|---|---|---|---|---|---|
| Sprint Paces | HRMax | HRReserve | Effort | RPE | |
|---|---|---|---|---|---|
| Sprint Paces | HRMax | HRReserve | Effort | RPE | |
|---|---|---|---|---|---|
Treadmill Workouts are workouts designed specifically for the treadmill. Just follow each workout’s design – adjusting the speed and incline as instructed – to create fun and effective treadmill workouts. Don’t just run on the treadmill. TRAIN on the treadmill.
With the McMillan PRO Runkit, you have unlimited access to the Treadmill Workouts plus all the PRO training tools and advanced calculators.
Already a PRO? Login
When training or racing in hot/humid conditions, it’s vital to know how much to adjust your paces so you can perform your best. With our Heat Adjustment Calculator, you simply insert the temperature and humidity and you’ll see your race times and training paces adjust for those conditions. You’ll be amazed at how much better your training and racing will be.
With the McMillan PRO Runkit, you have unlimited access to the Heat Adjustment Calculator plus all the PRO training tools and advanced calculators.
Already a PRO? Login
When training or racing at high altitudes, it’s vital to know how much to adjust your paces so you can perform your best. With our Altitude Adjustment Calculator, you simply insert the estimated altitude and you’ll see your race times and training paces adjust for those conditions. You’ll be amazed at how much better your training and racing will be.
With the McMillan PRO Runkit, you have unlimited access to the Altitude Adjustment Calculator plus all the PRO training tools and advanced calculators.
Already a PRO? Login
By entering a few important variables such as your height, weight, and training level plus the type of diet you would like to follow (high carb, low carb, balanced, etc.), our Nutrition Calculator will accurately calculate the amount of carbohydrates, fats, and protein you need each day. It can even help you with weight loss if that is a goal.
With the McMillan PRO Runkit, you have unlimited access to the Nutrition Calculator plus all the PRO training tools and advanced calculators.
Already a PRO? Login
Develop picture perfect running form and practice an optimal warm-up and cool-down routine using the McMillan Running Drills videos. With the McMillan PRO Runkit, you have access to these videos anywhere, anytime. You’ll quickly see your form improve, which can lead to fewer injuries and faster racing.
Subscribe for unlimited access to the Running Form videos plus all the McMillan PRO training tools and advanced calculators.
Already a PRO? Login
We recommend using the Running Form videos as part of your McMillan training workouts, but you can also purchase these videos separately. Learn more.
Develop a strong runner’s core using the McMillan Core Training videos. With the McMillan PRO Runkit, you have access to these videos anywhere, anytime. You’ll quickly feel your core stability improve, which can lead to fewer injuries and faster racing.
Subscribe for unlimited access to the Core Training videos plus all the McMillan PRO training tools and advanced calculators.
Already a PRO member? Login
We recommend using the Core Training videos as part of your McMillan training workouts, but you can also purchase these videos separately. Learn more.
Reach your goals with online training plans guided by the McMillan Training System
Build up your strength and flexibility for a supple, injury proof runner’s body
Train with a goal-oriented, personalized run plan and a McMillan coach by your side
FREE 14-Day Trial of Run Team
I am blown away by how much your plan helped me. I beat my PR by 53:31!
-Shana S.
FREE 14-Day Trial of Run Team
I am blown away by how much your plan helped me. I beat my PR by 53:31!
-Shana S.
Train the McMillan Way
Coach Greg blends his experience as a National Champion runner with his background in exercise science to create scientifically-based, proven training plans that are individualized to your unique traits. Renowned by runners and coaches across the globe, he has one of the most diverse coaching resumes, with equal success coaching new runners, age groupers, Boston Qualifiers, and Olympians. You’ll love the comprehensive training system he’s created:
✅ Scientifically-based, individualized plans to help meet your goals
✅ Optimized, advancing training paces to keep your fitness building
✅ Full prehab programs to build an injury-free runner’s body
✅ Smarter training that fits into your busy life and schedule
✅ Adaptable plans that evolve with you as your fitness develops
✅ Scientifically-based, individualized plans to help meet your goals
✅ Optimized, advancing training paces to keep your fitness building
✅ Full prehab programs to build an injury-free runner’s body
✅ Smarter training that fits into your busy life and schedule
✅ Adaptable plans that evolve with you as your fitness develops
Running University - Featured Articles
Ahh, the marathon long run. What a worrisome thing for most runners. And for good reason, the long run is such a crucial part of marathon training. I don’t think there’s any other race distance where one single workout plays such a large part in the success or failure of the race. As a result,…
PLUS THE BUILDUP TO THE ULTIMATE WORKOUT After running countless 10Ks and coaching runners who have run countless more, I’ve found one workout to be the absolute best to prepare you for the distance. It’s not an easy workout and you probably can’t do it right away, so you’ll need to build up to it…
I love the 5K. It’s such a great race, requiring speed and stamina plus a hefty dose of racing IQ and mental toughness to run your best. And I’ve been lucky. I’ve coached 5K runners running just over 13 minutes as well as runners for whom finishing 3.1 miles never seemed possible. (Plus, I’ve even…
