- Stay healthy with targeted strength and mobility routines
- Fix common issues that plague runners
- Build marathon stamina to push past the wall
The McMillan Heat Adjustment Pace Calculator is a smart tool that helps runners fine-tune their training and race paces based on heat exposure.
For TRAINING in the heat: Add your current race time then for target conditions, add the typical temperature and humidity in which you’ll be training. Hit Calculate and navigate to the Training Paces tab. You’ll see your adjusted paces for your training conditions.
For RACING in the heat: Add your goal race time then for target conditions, add the expected temperature and humidity for race day. Hit Calculate and navigate to Race Times to see how to adjust your race pace and time.
This ensures you’re not overreaching during hot workouts or underperforming on race day due to unexpected temperature spikes.
Heat Adjustment Calculator
Adjust your running times and training paces for different temperature and humidity conditions.
Get Coach Greg's Free Running in the Heat Ebook
Coach’s Notes:
Genetic Heat Tolerance:
Some runners are naturally better at running in hot conditions than others. If you find you perform worse than your training partners/competitors when training and racing in the heat, err on the side of more adjustment.
Heat Acclimatization:
Hot runs and races early in summer are more challenging than later in the summer. You may need to use the higher end of the adjustment early in your warm season but may find you need less adjustment later in the season as you get acclimated.
Preparedness:
The heat can be more challenging if you are not prepared for the run or race. Pre-run/race, make sure you are hydrated, have pre-cooled and choose times of day and routes that offer respite from the sun/heat.
Breathing is #1 Metric in the Heat:
While the McMillan Heat Calculator provides adjustments to paces, the best metric for judging your running and racing in the heat is your breathing. Effort and heart rate will be higher. Pace will be slower, but breathing is the least affected by the heat. So, keep your breathing in the right zone and you are in the right zone. More here.
