“Best Running Calculator”

-Outside Magazine

A Message from Coach Greg McMillan

Race Times

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 for iPhone available 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.

Current Times

Distance	Time	Pace

Goal Times

Distance	Time	Pace

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Training Paces

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 for iPhone available 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

Goal Pace

Endurance Paces		Effort	RPE

Stamina Paces		Effort	RPE

Speed Paces		Effort	RPE

Sprint Paces		Effort	RPE

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You read that right. You can now try McMillan training plans for FREE!

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Training Plan - FREE TRIAL!

Try McMillan Training for FREE

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.”

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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.)

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Race Split Sheet

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.

in

Race Splits

Distance	Split

Age Graded Times

Current Times

Distance	Time	Pace
400m	t	p

Age Graded Times

Distance	Time	Pace
400m	g-t	g-p

Can You BQ?

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.

Core Training Routine

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.

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We recommend using the Core Training videos as part of your McMillan training workouts, but you can also purchase these videos separately. Learn more.

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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!

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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!

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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

LEARN MORE

Running University - Featured Articles

The Marathon Long Run

Greg McMillan

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,…

The Best 10K Workout

Greg McMillan

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…

The Best 5K Workout

Greg McMillan

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…

“Best Running Calculator”

-Outside Magazine

Race Times

Current Times

Goal Times

Try McMillan Training for FREE

Training Paces

Try McMillan Training for FREE

Training Plan - FREE TRIAL!

Try McMillan Training for FREE

Here’s What To Do Next

Race Split Sheet

in

Race Splits

Age Graded Times

Current Times

Age Graded Times

Can You BQ?

Can I Qualify?

Current Times

BOSTON QUALIFIER EQUIVALENT TIMES

BQ Resources

Coach Greg Videos

Recommended Workouts

Race Pace Workouts

Heart Rate Training

Your Estimated Maximum Heart Rate:

Treadmill Workouts

Heat Adjustment Calculator

Altitude Adjustment Calculator

Nutrition Calculator

Running Form Videos

Core Training Routine

TRAIN WITH MCMILLAN

TRAINING PLANS

STRENGTH TRAINING

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The Marathon Long Run

The Best 10K Workout

The Best 5K Workout

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