“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.
Specialty Paces Goal Pace
Critical Velocity Pace (CV)
Lactate Threshold Pace (vLT)
VO2Max Pace (vVO2Max)
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
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 |
|---|
Take your paces on a run! Just enter your email address below.
You don't know what plan is the best for you?
HELP ME CHOOSE MY PLAN 
You don't know what plan is the best for you? Race Split Sheet
Heart Rate Calculator
Heat Adjuster
Altitude Adjuster
”I have the utmost respect for Greg and am impressed with his abilities as a coach.”
- Rod Dixon, Olympic Medalist, NYC Marathon Champion
Can You BQ?
Recommended Workouts
Race Pace Workout
Treadmill Workouts
”Greg is smart, very smart. He’s guided me through all the ups and downs that running has thrown at me all the way to the Olympics.”
- Andrew Lemoncello, Olympian
”I attribute most of my success in running to Greg’s training philosophy. The plans work.”
- Kelly Liljeblad, Houston Marathon Champion
Power Zone Calculator
Nutrition Calculator
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 |
|---|
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
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 |
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.
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
Altitude 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
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?
Marathon Improvement Needed:
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 | BQ's Times Time / Pace |
|---|
| Distance | Your Times Time / Pace | Boston Qualifier's Times Time / Pace |
|---|
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 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.
-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
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).
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).