- Stay healthy with targeted strength and mobility routines
- Fix common issues that plague runners
- Build marathon stamina to push past the wall
Boost Your Running With McMillan Training
DASHBOARD
Boost Your Running With McMillan Training
Real human coaching. Real results. No limits.
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
Boost Your Running With McMillan Training
Real human coaching. Real results. No limits.
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
|
|---|
Boost Your Running
With McMillan Training
Real human coaching.
Real results. No limits.
Real Human Coaching, Real Results.
- Coach Greg is considered the best of the best
- Unlimited communication
- Ideal for goal-driven runners
Run Faster on Your Terms.
- Weekly check-ins, coach calls, and 24/7 direct messaging
- Latest tools and technology for better analysis
- Daily instructions from Coach Greg to optimize every run
Easy-to-use, Convenient Training.
- Comprehensive training plan calendar
- Workouts and paces automatically upload to your smartwatch
- Easy-to-use app with access to thousands of plans
I was looking for a coaching program to help me train for a half-marathon that was a little more specific than the generic programming on Strava or Runkeeper.
Dean, McMillan runner
I like the simplicity and access to plans. It makes all the difference. It takes out all the guesswork. I feel like the only thing I need to do is to get out the door and run.
Jessy, McMillan runner
After researching other personal coaching websites, I found McMillan Running to be the best option, easiest to use and understand, as well as the best value for me.
Charles, McMillan runner
Really like how you explain the science behind each run. Nike app says ‘run far today’ or ‘run fast today.’ [McMillan Training] daily email tells me that today is about building some specific part of my ability and what to focus on, and has the resources if I want to learn more.
Jodi, McMillan runner
Wanted a coach to take training to the next level and the idea of a social network for runners appealed to me. I had been using McMillan’s running calculator for training on my own and was excited by the opportunity to get more advice from him.
Dave, McMillan runner
I would highly recommend McMillan Training to other runners for the following reasons: access to a top-rated coach, access to many training plans, access to videos on strength and core training and the ability to interact with other runners.
Marta, McMillan Runner
Ability to stack training plans instead of cookie cutter programs. Also, of course, the awesome training programs for all aspects of conditioning.
Alicia, McMillan runner
I wanted to put a bit more laser focus on my goals. I wanted specific training to help me get my speed and fitness back while also keeping a balance so as not to get injured.
Justin, McMillan runner
I was looking for a marathon training plan with workouts geared specifically toward the marathon distance. McMillan Training offered this and was also super affordable.
Chi, McMillan runner
It pushed me to do runs I never thought possible. It makes me believe that maybe I can still get faster even though I’m older.
Ed, McMillan runner
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
Power Zone Calculator
Nutrition Calculator
”I attribute most of my success in running to Greg’s training philosophy. The plans
work.”
- Kelly Liljeblad, Houston Marathon Champion
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).
The McMillan Running Pace Calculator is the world’s #1 run pace calculator as awarded by Outside Magazine. Used by over 20 million runners, the McMillan Running Pace Calculator provides the exact training paces for every type of run. The McMillan Running Pace Calculator also predicts your race performances as well as race paces – what you can run right now and what you’ll be able to run when you get into your goal racing shape.
Just enter your details into the McMillan Running Pace Calculator and voila all of your paces are presented in one easy table. Plus, there are other features within your results so you can adjust your training and race paces for heat or altitude. You can calculate your training heart rate zones and even print out your calculator results. Whether you’re looking for a mile calculator or marathon pace calculator, the McMillan Running Pace Calculator does it all.
Yes! Just click the Print/Download button. You’ll receive an email with your printable McMillan Running Pace Calc.
The McMillan Running Pace Calculator is the gold standard for running pace calculators because it combines physiological variables of endurance performance and real-world results. Evolving from what Coach Greg learned from his coaching mentors as well as his graduate thesis on predicting running performance, the McMillan Running Pace Calculator excels where other calculators fail. Most calculators are based purely on physiology or entirely on race performances. The McMillan Running Pace Calculator combines both so you don’t just get theoretical results, you get results that you can depend on. It really is the most accurate race pace calculator.
Nothing! The McMillan Running Pace Calculator is free to use and has been for over 25 years now.
Greg McMillan is the founder and head coach of McMillan Training and the creator of the McMillan pace calculator. He has a master’s degree in exercise physiology, and his research focused on distance running performance.
His coaching accolades include over two dozen national champions, Olympians, age group National and World Record holders, Olympic Trials qualifiers, World Championships and Pan American Games athletes. Coach Greg has helped more than 20,000 runners qualify for the Boston Marathon.
He excels at helping runners of any age or experience level: Young, old, fast or slow, he helps runners with cutting-edge training proven through his 35 years of coaching experience. He’s also a National Champion masters runner, so he knows what it takes to be your best.
Yes. McMillan Training is the world’s #1 training solution for runners. Providing real human coaching along with world-class training. Train better with McMillan and learn why Amby Burfoot of Runner’s World Magazine called Coach Greg “… the best and smartest running coach in America.”
Official Coach for:
Boost Your Running
McMillan Training Offers:
Real Human Coaching, Real Results.
- Coach Greg is considered the best of the best
- Unlimited communication
- Ideal for goal-driven runners
Easy-to-use, Convenient Training.
- Comprehensive training plan calendar
- Workouts and paces automatically upload to your smartwatch
- Easy-to-use app with access to thousands of plans
Run Faster on Your Terms.
- Weekly check-ins, coach calls, and 24/7 direct messaging
- Latest tools and technology for better analysis
- Daily instructions from Coach Greg to optimize every run
Prevent Injury, Get stronger, and Move Better.
- Stay healthy with targeted strength and mobility routines
- Fix common issues that plague runners
- Build marathon stamina to push past the wall