Easy-to-Use Training & Coaching Plans
and World Class Pace Calculator.

-Level 1 Novice – You're new to running. You’ve never run before (or it’s been a long, long time) and/or you haven’t finished a race.

-Level 2 Novice/Intermediate – You’ve been focused on finishing races and now you want to finish faster. Run 3-5x/wk (avg ~30min/run, 45-60min long run) and can do 1 specialty or “hard” workout each week.

-Level 3 Intermediate – You're an intermediate runner with some experience with performance training plans and specialty workouts (like long runs, tempo runs, speed workouts, etc.). Run 4-6x/wk (avg ~30-45min/run, 60-75min long run) and can do 1-2 specialty/hard workouts each week.

-Level 4 Intermediate/Advanced – You're a seasoned trainer/racer who runs 4-7 days per week for around 50-60 minutes per run and at least 90 minutes for your long run. Level 4 plans often include 1-2 hard workouts per week.

Combo Runners are fairly equal in ability in short distances and long distances. (When they put their times into the McMillan Running Calculator, their race times are pretty close to matching the predictions from the shorter races to the longer races – depending on experience at all distances of course.)

Endurance Monsters runners really struggle with short races and fast, speed-oriented workouts. But, they excel in the longer races and longer training runs and workouts. When they put their times in the McMillan Running Calculator, their long distance races far exceed what they can run in short distance races. Some runners are more speed-oriented.

As you would expect, Speedsters do really well in the short races but struggle with longer races (and the types of workouts/long runs that go with the training for those races).