1. What is the McMillan Running Calculator?

The McMillan Running Calculator helps runners determine equivalent training paces for different workouts based on their current race performance. It uses factors developed by coach Greg McMillan to correlate different training intensities.

2. How Does the Calculator Work?

The calculator uses the McMillan formula:

Where:

• Race Pace — Your current race pace in minutes per kilometer
• Factor — McMillan's training intensity factor (typically between 0.8 and 1.2)

Explanation: Different types of workouts (long runs, tempo runs, intervals) require different intensity factors to achieve optimal training effect.

3. Importance of Equivalent Pace Calculation

Details: Calculating proper training paces helps prevent overtraining, ensures workout effectiveness, and optimizes race performance.

4. Using the Calculator

Tips: Enter your current race pace in min/km and the appropriate McMillan factor for your workout type. All values must be positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: Where can I find McMillan's training factors?
A: Factors are published in McMillan's training resources and vary by workout type (e.g., 1.0 for race pace, 1.1 for easy runs, 0.9 for speed work).

Q2: How accurate is this calculator?
A: It provides good estimates but individual variations in fitness and running economy may require pace adjustments.

Q3: Should I use my current or goal race pace?
A: Always use your current fitness level (race pace from recent performance) for accurate training paces.

Q4: Can I use this for different distances?
A: Yes, but factors may vary slightly between sprint, middle distance, and long distance training.

Q5: How often should I update my training paces?
A: Reassess every 4-6 weeks or after significant fitness changes (new PRs or prolonged breaks).