“Greg McMillan is one of the best and smartest distance running coaches in America.”
– Amby Burfoot
DASHBOARD
Training Paces
These paces will push your fitness to a higher level as you train for your goal.
Questions? Click here to see an in-depth explanation of your predicted times.
Race Times
Use these predicted race times to plan your race strategy.
Questions? Click here to see an in-depth explanation of your predicted times.
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Current Time / Pace
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You don't know what plan is the best for you?
HELP ME CHOOSE MY PLANRace Split Sheet
Proper pacing is critical to getting the most from yourself on race day.
Questions? Click here to see an in-depth explanation of your predicted times.
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Distance | Split |
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Heart Rate Training
Enter your resting heart rate into the calculator below. Using this information, your target heart rate zones are calculated for each workout.
Power Zone Calculator
Enter your Critical Power (aka rFTPw - Functional Threshold Power) - number. If you don't know it, see below for instructions on to get your Critical Power (rFTPw)
How to Get Your rFTPw
[1] Head to the Training Paces feature in the Mcmillan Running Calculator and find your Lactate Threshold pace.
[2] After warming up, run at your Lactate Threshold pace for 20-25 minutes while wearing your power monitor
[3] Post-run, note your average power for the 20-25 minutes at Lactate Threshold pace.
[4] Use the average Lactate Threshold pace power as your Critical/rFTPw value in the Power Zone Calculator above.
Workout | Power | Power |
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Recovery Jog | ||
Easy Run | ||
Long Run | ||
Steady State | ||
Tempo Runs | ||
Tempo Intervals | ||
Cruise Intervals | ||
Speed Workouts | ||
Sprint Workouts |
Nutrition Calculator
Do you know how many calories you should eat each day? Want to lose weight while maintaining your weekly mileage? Enter your information into our nutrition calculator to find out.
Nutrition Calculation Results
Calories You Burn Each Day
Target Daily Caloric Intake to Achieve Weight Loss Goal
Coach's Notes
The Runner’s Nutritional Calculator is a tool to be used by runners, coaches and nutritionists for maintaining a healthy diet for maximum performance. The Calculator is an estimate of the daily caloric needs using the Harris-Benedict Equation, lean body mass and activity level and does not replace consultation with a nutritionist or health professional regarding diet and exercise, especially for individuals who desire to lose weight.
Heat Adjustment Calculator
Your Results
Your Race Times
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Adjusted
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Your training paces
Altitude Adjustment Calculator
Your Results
Your Race Times
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Adjusted
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Your training paces
Recommended Workouts
Below are the workouts we recommend based on the goal race distance you entered into the Calculator. Insert one of these specialized workouts into your plan each week to prepare for your goal race.
Upcoming Race
Use this set of workouts for your next race. Do only one of these Recommended Workouts per week.
Future Race
After you've completed your race, use the set below the next time you have a race.
Race Pace Workouts
To run your goal time, you need to practice your goal pace. Below are specialized pace workouts that we recommend based on the goal race distance and goal time you entered into the Calculator. Start with the first race pace workout (the easiest workout in the sequence) and then perform a few others over the course of your training plan. You’ll toe the line at your goal race feeling fit and ready to hit your time.
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.
Can I Qualify?
Long Shot
Our research shows that runners who need over a 7% improvement can get a BQ but everything must be perfect on race day.
It Could Happen...
Runners who need 3-7% improvement have a good chance of a BQ as long as things go well on race day.
See You in Boston!
We frequently see McMillan-trained runners who need 3% or less improvement, hit the BQ in their upcoming marathon, usually with time to spare!
Your Race Times
Distance |
Your Times
Time / Pace
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BQ's Times
Time / Pace
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Distance |
Your Times
Time / Pace
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Boston Qualifier's Times
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Treadmill Workouts
Whether you are escaping winter weather or the heat and humidity of summer, you’ll love these indoor workouts. Just follow the workout 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
Runner Level Help
-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.
Runner Type Help
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).
THE MCMILLAN PEAK PERFORMANCE BUNDLE™
Training plans, coaching, injury-prevention routines and access to all of the resources in the McMillan Running vault. The McMillan Peak Performance Bundle™ has everything you need to advance your running goals, all in one easy-to-use app. 14-Day FREE TRIAL!
- Individualized Training Plans
- Plans Uploaded To Your Watch
- All Distances And Abilities
- Unlimited Coach Q&A
- Strength and Injury Fix Routines
THE MCMILLAN PEAK PERFORMANCE BUNDLE™
Training plans, coaching, injury-prevention routines and access to all of the resources in the McMillan Running vault. The McMillan Peak Performance Bundle™ has everything you need to advance your running goals, all in one easy-to-use app. 14-Day FREE TRIAL!
- Individualized Training Plans
- Plans Uploaded To Your Watch
- All Distances And Abilities
- Unlimited Coach Q&A
- Strength and Injury Fix Routines
ALL PLANS:
- Upload to your smartwatch
- Integrate McMillan paces
- Goal pace evaluator workouts
- Use Pace, Heart Rate and/or Power
- Adjust to fit your schedule
- Include strength/core routines
- Offer volume and pace ranges to keep you injury-free
Pick your plan and if it’s not the right fit, we’ll switch to another plan that fits you better – at no additional cost.
You don’t know what plan is the best for you?
Best Sellers
All Run Training Plans
Available for the first time, Coach Greg McMillan has released his full library of run training plans with programs available for every distance between 800 meters and the ultra-marathon.
First Plan? How to Select the Right Plan for You
Age Group | Men | Women |
---|---|---|
18-34 | 3hrs 00min 00sec | 3hrs 30min 00sec |
35-39 | 3hrs 05min 00sec | 3hrs 35min 00sec |
40-44 | 3hrs 10min 00sec | 3hrs 40min 00sec |
45-49 | 3hrs 20min 00sec | 3hrs 50min 00sec |
50-54 | 3hrs 25min 00sec | 3hrs 55min 00sec |
55-59 | 3hrs 35min 00sec | 4hrs 05min 00sec |
60-64 | 3hrs 50min 00sec | 4hrs 20min 00sec |
65-69 | 4hrs 05min 00sec | 4hrs 35min 00sec |
70-74 | 4hrs 20min 00sec | 4hrs 50min 00sec |
75-79 | 4hrs 35min 00sec | 5hrs 05min 00sec |
80 and over | 4hrs 50min 00sec | 5hrs 20min 00sec |
Pick your plan and if it’s not the right fit,
we’ll switch to another plan that fits you better
– at no additional cost.
COMPATIBLE WITH OVER 100 APPS, INCLUDING:
What’s Included?
Hundreds of Run Plans and Counting
Individualized Training Plans For You And Your Goals.
Ask A Coach Questions Anytime
Get A Pep Talk, And Leverage Their Accountability.
Enhanced Features
Daily updates, calendar syncing and more, all in an easy-to-use app.
Prehab Strength/Injury Fix
All Prehab Strength/Injury Fix Routines Are Included.
GET ACCESS TO
MCMILLAN PEAK PERFORMANCE BUNDLE™
- Access to every training plan in the McMillan Library
- Unlimited help from McMillan coaches
- Training on your watch, desktop and mobile app
- Weekly check-in from Coach Greg himself
- Connect with our community of runners who “get you”
- 5 Star ratings from new runners to Olympians
PREHAB
ELEVATE YOUR RUN
Stop Injuries Before They Happen
Avoid Injury
Strengthen for Stamina
Improve Mobility
MEET
COACH GREG
FOUNDER & HEAD COACH
Coach Greg McMillan blends his experience as a state and national champion runner with his background in exercise science to create scientifically-based, proven training plans and coaching individualized to your unique traits. Renowned by runners and coaches across the globe, his diverse coaching resume includes new runners, age group winners, Boston qualifiers, and Olympians.
FEATURED IN…
OFFICIAL COACH FOR:
START TODAY
The McMillan Peak Performance Bundle™ has everything you need to advance your running goals, all in one easy-to-use app.
“I got my first Boston Qualifier today with a 21 personal record!”
– Ramona M.