“Greg McMillan is one of the best and smartest distance running coaches in America.”
– Amby Burfoot
DASHBOARD
GOAL DISTANCE
GOAL TIME
CURRENT DISTANCE
CURRENT TIME
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CALCULATOR DASHBOARD
View you personalized results and explore additional tools, all from your dashboard.
Race Times
>
Training Paces
>
Race Split Sheet
>
Heart Rate Calculator
>
Power Zone Calculator
>
Heat Adjuster
>
Altitude Adjuster
>
“I got my first Boston Qualifier today with a 21 minute personal record!”
- Ramona M.
Can You BQ?
>
Recommended Workouts
>
Race Pace Workout
>
Treadmill Workouts
>
“I am happy to report a shiny new PR in the half marathon! I loved each and every day of my training.”
- Jen M.
Nutrition Calculator
>
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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.
vLT = vVO2 = CV =
| Distance | Goal Time / Pace |
Current Time / Pace |
|---|
| Distance | Goal Time / Pace |
Current Time / Pace |
|---|
More Tools
Training Paces
>
Race Split Sheet
>
Heart Rate Calculator
>
Heat Adjuster
>
Altitude Adjuster
>
“I got my first Boston Qualifier today with a 21 minute personal record!”
- Ramona M.
Can You BQ?
>
Recommended Workouts
>
Race Pace Workout
>
Treadmill Workouts
>
“I am happy to report a shiny new PR in the half marathon! I loved each and every day of my training.”
- Jen M.
Power Zone Calculator
>
Nutrition Calculator
>
Go to Dashboard
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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.
Endurance Paces
>
Recovery Jog
Long Runs
Easy Runs
Stamina Paces
>
Steady-State Runs
Tempo Runs
Tempo Intervals
Cruise Intervals
Speed Paces
>
Endurance Monster
Speedster
Sprint Paces
>
Endurance Monster
Speedster
Goal Pace
Lactate Threshold Pace (vLT)
Critical Velocity Pace (CV)
VO2Max Pace (vVO2Max)
More Tools
Race Times
>
Race Split Sheet
>
Heart Rate Calculator
>
Heat Adjuster
>
Altitude Adjuster
>
“I got my first Boston Qualifier today with a 21 minute personal record!”
- Ramona M.
Can You BQ?
>
Recommended Workouts
>
Race Pace Workout
>
Treadmill Workouts
>
“I am happy to report a shiny new PR in the half marathon! I loved each and every day of my training.”
- Jen M.
Power Zone Calculator
>
Nutrition Calculator
>
Go to Dashboard
Re-Calculate
Re-Calculate
Race 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.
in
| Distance | Split |
|---|
More Tools
Race Times
>
Training Paces
>
Heart Rate Calculator
>
Heat Adjuster
>
Altitude Adjuster
>
“I got my first Boston Qualifier today with a 21 minute personal record!”
- Ramona M.
Can You BQ?
>
Recommended Workouts
>
Race Pace Workout
>
Treadmill Workouts
>
“I am happy to report a shiny new PR in the half marathon! I loved each and every day of my training.”
- Jen M.
Power Zone Calculator
>
Nutrition Calculator
>
Go to Dashboard
Re-Calculate
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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.
Endurance Paces
>
Recovery Jog
8:35 - 9:12
Long Runs
Easy Runs
Stamina Paces
>
Steady-State Runs
Tempo Runs
Tempo Intervals
Cruise Intervals
Speed Paces
>
Endurance Monster
Speedster
Sprint Paces
>
Endurance Monster
Speedster
More Tools
Race Times
>
Training Paces
>
Race Split Sheet
>
Heat Adjuster
>
Altitude Adjuster
>
“I got my first Boston Qualifier today with a 21 minute personal record!”
- Ramona M.
Can You BQ?
>
Recommended Workouts
>
Race Pace Workout
>
Treadmill Workouts
>
“I am happy to report a shiny new PR in the half marathon! I loved each and every day of my training.”
- Jen M.
Power Zone Calculator
>
Nutrition Calculator
>
Go to Dashboard
Re-Calculate
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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 |
|---|---|---|
| Recovery Jog | ||
| Easy Run | ||
| Long Run | ||
| Steady State | ||
| Tempo Runs | ||
| Tempo Intervals | ||
| Cruise Intervals | ||
| Speed Workouts | ||
| Sprint Workouts |
More Tools
Race Times
>
Training Paces
>
Race Split Sheet
>
Heat Adjuster
>
Altitude Adjuster
>
“I got my first Boston Qualifier today with a 21 minute personal record!”
- Ramona M.
Can You BQ?
>
Recommended Workouts
>
Race Pace Workout
>
Treadmill Workouts
>
“I am happy to report a shiny new PR in the half marathon! I loved each and every day of my training.”
- Jen M.
Nutrition Calculator
>
Go to Dashboard
Re-Calculate
Re-Calculate
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
Group
Caloric Ratio
Caloric Totals
Gram Totals
Carbohydrate
Protein
Fat
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.
More Tools
Race Times
>
Training Paces
>
Race Split Sheet
>
Heat Adjuster
>
Altitude Adjuster
>
“I got my first Boston Qualifier today with a 21 minute personal record!”
- Ramona M.
Can You BQ?
>
Recommended Workouts
>
Race Pace Workout
>
Treadmill Workouts
>
“I am happy to report a shiny new PR in the half marathon! I loved each and every day of my training.”
- Jen M.
Power Zone Calculator
>
Go to Dashboard
Re-Calculate
Re-Calculate
Heat Adjustment Calculator
Your Results
Your Race Times
| Distance | Current Time / Pace |
Adjusted Time / Pace |
|---|
| Distance | Current Time / Pace |
Adjusted Time / Pace |
|---|
Your training paces
Current Endurance Paces
>
Recovery Jog
Long Runs
Easy Runs
Adjusted Endurance Paces
>
Recovery Jog
Long Runs
Easy Runs
Current Stamina Paces
>
Steady-State Runs
Tempo Runs
Tempo Intervals
Cruise Intervals
Adjusted Stamina Paces
>
Steady-State Runs
Tempo Runs
Tempo Intervals
Cruise Intervals
Current Speed Paces
>
Endurance Monster
Speedster
Adjusted Speed Paces
>
Endurance Monster
Speedster
Current Sprint Paces
>
Endurance Monster
Speedster
Adjusted Sprint Paces
>
Endurance Monster
Speedster
More Tools
Race Times
>
Training Paces
>
Race Split Sheet
>
Heart Rate Calculator
>
Altitude Adjuster
>