- Use the free McMillan Running Calculator
- Access our article & video library
- Buy a training plan or hire a coach
MCMILLAN RUNNING CALCULATOR
Use this handy calculator to learn the optimal training paces for each of your runs. It will also predict your race times - both what you can run now and what you can run when you get into your goal shape. Just enter your info below and hit the Calculate My Paces button. Simple as that!
Below are your estimated race times at other distances based on your current
racing level as well as your goal performance level. You can select more
distances to display in the distance selection box at the bottom.
Click the re-calculate button above to adjust your times.
McMillan PRO offers proven workouts for all events - 800 meters to 100 miles. You choose the distance. We provide the workouts and specific paces. Change the distance. Get more workouts. Subscribe to McMillan PRO today!
McMillan PRO offers our exclusive "Can You BQ?" calculator. Simply enter your gender and age to calculate your BQ Race Times, see how much you need to improve and evaluate your chances to achieve the coveted BQ. Subscribe to McMillan PRO today!
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.
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.
TRAINING PACES
Instructions
Below are your optimal pace ranges for each type of workout you may run.
Select Speedster or Endurance Monster, above, to display the paces that best
match your abilities. These paces will push your fitness to a higher level as you train for your goal.
McMillan PRO offers proven workouts for all events - 800 meters to 100 miles. You choose the distance. We provide the workouts and specific paces. Change the distance. Get more workouts. Subscribe to McMillan PRO today!
McMillan PRO offers our exclusive "Can You BQ?" calculator. Simply enter your gender and age to calculate your BQ Race Times, see how much you need to improve and evaluate your chances to achieve the coveted BQ. Subscribe to McMillan PRO today!
McMillan PRO offers our specialized race pace workouts. Tell us your goal time and we'll tell you the best Race Pace Workouts.
Change your time/distance and your workouts change. Try one or all of our Race Pace Workouts and you'll be well on your way to achieving your goals. Subscribe to McMillan PRO today!
McMillan PRO offers on-demand, running form videos with Greg. He'll show you how to develop an optimal pre-workout and pre-race routine as well as how to improve your technique to avoid injury and improve performance. Available on demand from any device
Subscribe to McMillan PRO today!
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.
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.
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.
I like nothing more than helping runners achieve their best! As a subscriber,
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 below for unlimited access to the Coach Greg Videos plus all of
McMillan PRO’s premium training tools.
What topics would you like covered in future videos?
Recommended workouts
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.
Subscribe below for unlimited access to the Recommended Workouts plus all of McMillan PROs
premium training tools.
Heart rate training is great way for you to monitor your training efforts.
Our new Heart Rate Training Calculator calculates your optimal heart rate
training zones and correlates them to your McMillan training paces. Simply
insert your age, gender and resting heart rate and we'll calculate your maximum
heart rate and your correct heart rate training zones using both the percent
maximum heart rate and percent heart rate reserve methods.
Subscribe below for unlimited access to the Heart Rate Training Calculator plus
all of McMillan PRO's premium training tools.
Enter your age, gender and 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.
Race Pace Workouts
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.
Subscribe below for unlimited access to the Race Pace Workouts plus all of McMillan PRO's
premium training tools.
Treadmills 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.
Subscribe below for unlimited access to the Treadmill Workouts plus all of McMillan PRO’s premium
training tools.
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.
Subscribe below for unlimited access to the Heat Adjustment Calculator plus all of McMillan PRO’s
premium training tools.
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 of yours.
Subscribe below for unlimited access to the Nutrition Calculator plus all of McMillan PRO’s premium
training tools.
Develop picture perfect running form and an optimal warm-up and cool-down routine using these running drills
videos. Watch these videos at home or on your phone or tablet while at the track. You'll quickly see your form
improve which can lead to fewer injuries and faster racing.
Subscribe below for unlimited access to the Running Form Videos plus all of McMillan PRO's premium
training tools.
Develop a strong runner’s core using these core training videos. Watch these videos at home or on your phone
or tablet while working out. You'll quickly feel your core stability improve which can lead to fewer injuries and faster racing.
Subscribe below for unlimited access to the Core Training Videos plus all of McMillan PRO's premium training tools.
Develop a strong runner’s core using these core training videos. Watch these videos at home or on your phone
or tablet while working out. You'll quickly feel your core stability improve which can lead to fewer injuries and faster racing.
Subscribe below for unlimited access to the Core Training Videos plus all of McMillan PRO's premium training tools.
Pick the service below that meets your needs. From our most basic training service, McMillan PRO, to having your very own personal online McMillan coach, you can find a McMillan training & coaching plan that fits your needs and budget.
We look forward to working with you!
McMillan PRO
For less than a cup of coffee, McMillan PRO offers a comprehensive set of training tools, including advanced calculators and workouts, customized just for you. Created for the self-coached runner and running coaches, McMillan PRO provides the guidance you need to start training smarter.
The McMillan RunClub is the most popular (and cost-effective) way for you to tap into the power of the McMillan training system and work with McMillan coaches. We’ll set you up on a training plan, coach you along the way and you’ll join our online community of like-minded runners all striving to be better.
Would you like a coach by your side as you train for your race? With our Personal Coaching, you'll not only have an expert to plan your training but an experienced running coach to talk with about race strategy, performance nutrition, injury prevention, stretching and much, much more. And best of all, communication is UNLIMITED. We emphasize the "personal" in personal coaching.
Tired of blindly following a generic training program from a book or the internet? Wish you had something created just for you? We're happy to now offer a fully personalized training program based on your unique requirements and for whatever race distance you need. Cookie-cutter programs just aren't good enough for you. You deserve the best and we look forward to creating your program for you.
“The biggest value to me of the coaching process is the discipline that comes from having a specific run at a specific pace assigned for a specific day. And, while I am running I feel that my coach is there with me and I owe it to him to do the work. That motivates me. I give fairly detailed training reports and they’ve been great in giving me real-time feedback, motivation, and encouragement. The coaching goes way beyond just a spreadsheet, and the relationship I have built is extremely important.”
Shana S.
“I am BLOWN AWAY by how much your plan helped me. Here are my results: 3:58:09, pace 9:05 average. My previous PR was 4:51:40 in 2011. I beat it by 53:31! Your advice kept me calm, and I worked on my speed during short runs, that was completely different than what I had done in the past. You really know what you’re doing. Here’s a picture of me, at the finish line, when I realized I was going to break 4 hours.”
David B.
“Well, MCMILLAN RUNNING STRIKES AGAIN. I crushed my half marathon PR today at the Rochester Flower City Half Marathon. Came in at 1:23:06 for 15th overall and 3rd in my age group. That would mark just under a 7 minute improvement from my last half at Philly in the fall and a 13 minute improvement from when I ran Flower City Last year. Thank you McMillan RunClub! Now on to getting ready for a Boston Qualifier!”
Elizabeth C.
“I had been doing the same workouts for years, and had plateaued. Having new challenges each week keeps things fresh, and I love the feeling of completing a workout that looked difficult, or even intimidating, on paper. I’m enjoying training more than I ever have before because I’m continually presented with new, challenging workouts and getting the satisfaction of completing them, as well as dropping my race times.”
