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 provides guidance for different types of workouts.

2. How Does the Calculator Work?

The calculator uses the following formula:

Where:

• \( Race\ Pace \) — Your current race pace in minutes per kilometer
• \( Adjustment\ Percentage \) — The percentage adjustment for your specific training needs

Explanation: The formula adjusts your race pace by a percentage to determine appropriate training paces for different workout types.

3. Importance of Training Pace Calculation

Details: Training at the correct pace is crucial for improving performance while avoiding overtraining. Different workouts require different pace adjustments.

4. Using the Calculator

Tips: Enter your current race pace in min/km and the desired adjustment percentage. Typical adjustments range from 5-20% depending on workout type.

5. Frequently Asked Questions (FAQ)

Q1: What are typical adjustment percentages?
A: Recovery runs might use +20%, tempo runs +5-10%, and long runs +10-15% of race pace.

Q2: How often should I recalculate my training paces?
A: Recalculate whenever your race performance improves by more than 2-3%.

Q3: Should I use current or goal race pace?
A: For most training, use your current race pace. Goal pace can be used for specific race preparation.

Q4: How does this differ for different distances?
A: The same formula applies, but adjustment percentages may vary based on whether you're training for 5K, 10K, half marathon or marathon.

Q5: Can I use this for treadmill running?
A: Yes, but account for treadmill incline (0.5-1% recommended to simulate outdoor running).