1. What is the McMillan Training Pace Calculator?

The McMillan Training Pace Calculator helps runners determine their optimal training paces based on their current race pace and desired adjustment percentage. It's based on Greg McMillan's running methodology.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• \( Race\ Pace \) — Your current race pace in minutes per kilometer
• \( Adjustment\ Percentage \) — The percentage adjustment for your training (e.g., 5% for easy runs)

Explanation: The calculator adds a percentage of your race pace to determine appropriate training paces for different workout types.

3. Importance of Training Pace Calculation

Details: Running at the correct training pace is crucial for effective workouts, injury prevention, and optimal performance improvement.

4. Using the Calculator

Tips: Enter your current race pace in min:sec per km and the desired adjustment percentage. Common adjustments are 5-10% for easy runs, 0-5% for tempo runs, and negative percentages for speed work.

5. Frequently Asked Questions (FAQ)

Q1: What are typical adjustment percentages?
A: Easy runs: 5-10%, Long runs: 5-15%, Tempo runs: 0-5%, Interval training: -5% to -15% of race pace.

Q2: How accurate is this calculator?
A: It provides a good starting point, but individual variations in fitness and running economy may require personal adjustments.

Q3: Should I use current or goal race pace?
A: For most training, use your current race pace. For peak training phases, you might use goal race pace.

Q4: How often should I recalculate my paces?
A: Recalculate whenever your fitness changes significantly, typically every 4-8 weeks.

Q5: Can I use this for different distances?
A: Yes, but be sure to use a race pace appropriate for your training goals (e.g., 5K pace for speed work, marathon pace for endurance).