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START HERE

McMillan Calculator

Race predictions, training paces, and more.

First time using the calculator?

1. What's your goal?

Distance:

Time:

2. What's your experience level?

3. What's your runner type?

4. What's a recent race time?

Distance:

Time:

Average Training Pace:

5. What's your preferred pace unit?

6. Ready to calculate your paces?

First Name:

Email:

DASHBOARD

Start a Training Plan for FREE >

GOAL DISTANCE

GOAL TIME


CURRENT DISTANCE

CURRENT TIME

Re-Calculate

CALCULATOR DASHBOARD

View you personalized results and explore additional tools, all from your dashboard.

Race Times

>

Training Paces

>

Run Team (Free Trial)

>

Race Split Sheet

>

Special Offers

>

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

>

Recommended Training Plans

>

“I am happy to report a shiny new PR in the half marathon! I loved each and every day of my training.”

- Jen M.

Magic Mobility

>

Marathon Legs

>

Hire a Coach

>

Compare Plans

>

Nutrition Calculator

>

Re-Calculate

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

>

Run Team (Free Trial)

>

Special Offers

>

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

>

Recommended Training Plans

>

“I am happy to report a shiny new PR in the half marathon! I loved each and every day of my training.”

- Jen M.

Magic Mobility

>

Marathon Legs

>

Hire a Coach

>

Compare Plans

>

Power Zone Calculator

>

Nutrition Calculator

>


Go to Dashboard

Re-Calculate

Re-Calculate

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

>

Run Team (Free Trial)

>

Special Offers

>

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

>

Recommended Training Plans

>

“I am happy to report a shiny new PR in the half marathon! I loved each and every day of my training.”

- Jen M.

Magic Mobility

>

Marathon Legs

>

Hire a Coach

>

Compare Plans

>

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

>

Special Offers

>

Run Team (Free Trial)

>

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

>

Recommended Training Plans

>

“I am happy to report a shiny new PR in the half marathon! I loved each and every day of my training.”

- Jen M.

Magic Mobility

>

Marathon Legs

>

Hire a Coach

>

Compare Plans

>

Power Zone Calculator

>

Nutrition Calculator

>


Go to Dashboard

Re-Calculate

Re-Calculate

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

>

Special Offers

>

Run Team (Free Trial)

>

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

>

Recommended Training Plans

>

“I am happy to report a shiny new PR in the half marathon! I loved each and every day of my training.”

- Jen M.

Magic Mobility

>

Marathon Legs

>

Hire a Coach

>

Compare Plans

>

Power Zone Calculator

>

Nutrition Calculator

>


Go to Dashboard

Re-Calculate

Re-Calculate

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

>

Special Offers

>

Run Team (Free Trial)

>

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

>

Recommended Training Plans

>

“I am happy to report a shiny new PR in the half marathon! I loved each and every day of my training.”

- Jen M.

Magic Mobility

>

Marathon Legs

>

Hire a Coach

>

Compare Plans

>

Nutrition Calculator

>


Go to Dashboard

Re-Calculate

Re-Calculate

Nutrition Calculator

EnDo 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.

Gender
Unit of Measurement

Height (feet + inches):

Weight:

Height (meters):

Weight:

Other Information:

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

>

Special Offers

>

Run Team (Free Trial)

>

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

>

Recommended Training Plans

>

“I am happy to report a shiny new PR in the half marathon! I loved each and every day of my training.”

- Jen M.

Magic Mobility

>

Marathon Legs

>

Hire a Coach

>

Compare Plans

>

Power Zone Calculator

>


Go to Dashboard

Re-Calculate

Re-Calculate

Heat Adjustment Calculator

Race Time or Current Fitness


Temperature unit of measurement

Adjust to These Conditions


Temperature unit of measurement

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

>

Special Offers

>

Run Team (Free Trial)

>

Race Split Sheet

>

Heart Rate Calculator

>

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

>

Recommended Training Plans

>

“I am happy to report a shiny new PR in the half marathon! I loved each and every day of my training.”

- Jen M.

Magic Mobility

>

Marathon Legs

>

Hire a Coach

>

Compare Plans

>

Power Zone Calculator

>

Nutrition Calculator

>


Go to Dashboard

Re-Calculate

Re-Calculate

Altitude Adjustment Calculator

Race Time or Current Fitness


feet
meters

Adjust to This Altitude


feet
meters

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