For those who can not figure what their training pace should be.
http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
so the calculator says that i should be running my easy runs (i’m assuming that means everything besides tempo and speed workouts) at a pace of 8:07-8:37/mi. is it actually hurting me that I currently run at 7:45-8:00? i ask because in terms of perceived exertion, this doesn’t feel that hard.
Looks about ok for average power distribution runners but how many of those are there?
I have a downward slope myself so I can easily reach the faster speeds/shorter goal times but struggle for the target times on the higher distances.
Having run 20+ marathons in competition and twice that getting ready, this looks like great information. Thanks for posting.
Looks about ok for average power distribution runners but how many of those are there?
I have a downward slope myself so I can easily reach the faster speeds/shorter goal times but struggle for the target times on the higher distances.
The target times assume that you put in the proper training. You won’t be able to match your projected marathon time on 5k training. If you train for the distance, I find that calculator to be pretty much spot on.
I’ve been using it for a few months now and have found it very helpful. And their race time predictions seem to be very accurate assuming you put in the training.
I have been using this for several years and really rely on the suggested paces depending on what distance I am training to race. One way I like to use it is to put in my goal race time to know how far I am away when I begin my training. Also, I use it to measure what shape I am in for a future race with a differrent distance based on a time from a recent race of a different distance. I find it extremely accurate. Some other good rules. To go from a half marathon to full marathon… double the time and add 10 minutes. 5k to 10k, double the time and add 1 minute. They are generally in the ballpark. Of course, these ony work for running races, not triathlons. I know there have been forums on tranversing from a half IM to full IM, etc.
Looks about ok for average power distribution runners but how many of those are there?
I have a downward slope myself so I can easily reach the faster speeds/shorter goal times but struggle for the target times on the higher distances.
The target times assume that you put in the proper training. You won’t be able to match your projected marathon time on 5k training. If you train for the distance, I find that calculator to be pretty much spot on.
x2.
so the calculator says that i should be running my easy runs (i’m assuming that means everything besides tempo and speed workouts) at a pace of 8:07-8:37/mi. is it actually hurting me that I currently run at 7:45-8:00? i ask because in terms of perceived exertion, this doesn’t feel that hard.
McMillan’s calculator matches up pretty well with the other notable sources (ie Jack Daniels) and is pretty consistent with what I experienced as a runner, HS coach, and college athlete.
I don’t know what your background is, but I’ve often warnned triathletes who are farely inexperienced runners that you don’t typicaly want to have that same feel of exertion as you do on a bike. You really aren’t getting much more out of 7:45 pace as you are at 8:07 pace, so there’s no need to beat yourself up. Slow down, relax, enjoy it, and run more.
so the calculator says that i should be running my easy runs (i’m assuming that means everything besides tempo and speed workouts) at a pace of 8:07-8:37/mi. is it actually hurting me that I currently run at 7:45-8:00? i ask because in terms of perceived exertion, this doesn’t feel that hard.
Well - the only way to find out is to try it out…this assumes your already on some sort of structured running program though and have a solid base. If you have easy runs built into your program then give this a try and since it will feel super easy then use this time to work on your form and get a feel for your body’s “cues” while running at this slower than usual effort. Then try to transfer this into your more “spirited” workouts…but really, you’ll never find out if a training method works unless you give it a valid try.
I too have found that this calculator works wonders at nailing down predicted times.
that is super common. A lot of people train too fast for their individual level and hence “grey zone train”. That calc is great as is www.runcalculator.com
The top of the pace for the easy run on mcmillan would be your aerobic threshold pace (AeT). Nail that pace for the majority of your runs. Check out the post on my blog about improving by maximizing time at AeT without going over it.
Mcmillan terminology would be endurance zone —he doesn’t really use the term aerobic threshold if I remember correctly.
edit: I take that back Mcmillan does use the term aerobic threshold.
Interesting! I put in my time from a 10 mile race where I had a big PR in March. Based on this the predictions say I should be running much faster than I ever have at the 5K distance, and slower than I just did last Sunday for a marathon in which I had a PR of more than 26 minutes and finally a BQ time. I also had a PR in the 5K in March and if I use this time the marathon prediction is even slower. It seems I can’t run really fast for short distances, but I can hold onto a moderately fast pace longer than predicted.
I don’t know how the terrain effects the numbers. But it is right on spot with the race times and other numbers for me.
PS: I am an average runner and a below the average triathlon runner.
When I input the same info using my new 10 mile PR into the training calculator at Runners World, it came within 3 seconds of predicting my marathon time, although it also predicts I should be running much faster at the 5K distance than I ever have. McMillian was off by several minutes. Apparently all these prediction calculators analyze the data slightly differently. Maybe I actually can run a faster 5K. When I set my new 5K PR earlier this year, I was still doing the 100/100 and running huge volumes. If I had rested the day prior to the race and the weather had been slightly warmer, maybe I could have been close to the predictions. I’ll take the marathon time from Runners World because it got me a Boston qualifying time and that’s what my goal has been for many years. Now that I have finally BQed, maybe I’ll try to run faster at the shorter distances.