How the McMillan Calculator works

The McMillan Running Calculator turns a recent running performance into personalized training pace ranges and equivalent race times, so you can see where your fitness is today and how to train toward your goal.

What the calculator does

Enter a current performance and a goal, and the calculator gives you two things: personalized training pace ranges for your workouts, and equivalent race performances across distances. Together they show where your fitness is now and the paces that support where you want to go.

Which race result should I use?

Use a recent race or time trial that best represents your current fitness. A recent performance under good racing conditions is generally more useful than an older personal best that may no longer reflect where you are today.

What's the difference between Current Time and Goal Time?

Your Current Time represents your fitness right now. Your Goal Time represents the performance you're working toward. Keeping them separate lets you train appropriately for where you are today while building toward where you want to go.

Can I switch between miles and kilometers?

Yes. Use the MI/KM selector in the calculator to view your pace information in your preferred unit.

Are the calculator's race times guaranteed?

No. Results are estimates based on the performance you entered. Actual race performance can be affected by training specificity, course difficulty, weather, fueling, pacing, experience, and other factors. Think of the numbers as well-informed guidance, not a promise.