1. What is the McMillan Running Formula?

The McMillan Running Formula is a method for determining appropriate training paces based on your current fitness level. The easy pace calculation helps runners maintain the correct intensity for recovery and base-building runs.

2. How Does the Calculator Work?

The calculator uses the McMillan formula:

Where:

• Marathon Pace — Your current marathon pace in minutes per mile
• 1 min/mile — The recommended adjustment for easy running

Explanation: This formula provides a simple way to determine your appropriate easy running pace based on your marathon pace, ensuring you're not running too hard on recovery days.

3. Importance of Easy Pace Calculation

Details: Running at the correct easy pace is crucial for recovery, injury prevention, and building endurance. Many runners train too hard on easy days, which can lead to overtraining.

4. Using the Calculator

Tips: Enter your current marathon pace in minutes and seconds per mile. The calculator will add 1 minute per mile to determine your recommended easy pace.

5. Frequently Asked Questions (FAQ)

Q1: Why add 1 minute to marathon pace for easy runs?
A: This adjustment ensures you're running at a truly easy effort level that promotes recovery while still providing aerobic benefits.

Q2: How accurate is this formula?
A: It provides a good starting point, but individual variations may exist based on fitness level, terrain, and weather conditions.

Q3: Should I use my goal marathon pace or current pace?
A: Always use your current marathon pace, not your goal pace, for accurate calculations.

Q4: Does this work for kilometers?
A: The formula is designed for miles. For kilometers, the adjustment should be about 37 seconds per kilometer.

Q5: How often should I re-calculate my paces?
A: Recalculate whenever your fitness level changes significantly, typically every 4-8 weeks during training.