How to Use the McMillan Running Calculator

Step 1: Select Your Race Distance

Begin by choosing the distance of your most recent race or time trial from the dropdown menu. Options include 5K, 10K, Half Marathon, and Marathon. Select the distance that best represents your current fitness level and racing experience.

Step 2: Enter Your Race Time

Input your finish time for the selected race distance in the format of hours:minutes:seconds (hh:mm:ss). Be sure to use your most recent and best performance for the most accurate results. For example, if you ran a 5K in 25 minutes, you would enter “00:25:00”.

Step 3: Calculate Your Paces

Click the “Calculate Paces” button to generate your personalized training paces. The calculator will process your input and display the results.

Step 4: Interpret Your Results

The calculator will provide you with several key pieces of information:

• Your race pace in minutes per kilometer
• A brief explanation of how this pace was calculated
• A table of recommended training paces for different types of workouts

Step 5: Understand the Training Paces

The calculator provides paces for four primary training zones:

• Easy Pace: Use this for recovery runs and building aerobic endurance
• Marathon Pace: Ideal for long runs and marathon-specific training
• Threshold Pace: For tempo runs and lactate threshold training
• Interval Pace: For high-intensity interval workouts to improve VO2 max

Step 6: Implement the Paces in Your Training

Use these calculated paces to structure your training plan. Incorporate the different paces into your weekly schedule, ensuring a balance of easy runs, long runs, and quality workouts at the appropriate intensities.

By following these steps and consistently using the McMillan Running Calculator, you can fine-tune your training, avoid the common pitfalls of inappropriate pacing, and maximize your running potential. Remember that these paces are guidelines and should be adjusted based on factors such as weather conditions, terrain, and how you feel on any given day.