1. What is the Greg McMillan Pace Calculator?

The Greg McMillan Pace Calculator helps runners determine appropriate training paces based on their race goals and desired intensity levels. It adjusts race pace by a percentage to find optimal training paces.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• Race Pace — Your goal race pace in minutes per kilometer
• Adjustment Percentage — The percentage adjustment for different training types

Explanation: Different types of runs require different pace adjustments from race pace. This calculator helps you find the right pace for each workout type.

3. Importance of Training Pace Calculation

Details: Training at the correct paces is crucial for optimal performance improvement while minimizing injury risk. Different workouts (long runs, tempo runs, speed work) require different pace adjustments.

4. Using the Calculator

Tips: Enter your goal race pace in min/km and the appropriate percentage adjustment for your workout type. Common adjustments range from +5% to +30% depending on workout intensity.

5. Frequently Asked Questions (FAQ)

Q1: What are typical adjustment percentages?
A: Easy runs: +15-25%, Long runs: +10-20%, Tempo runs: +5-10%, Speed work: -5% to +5%.

Q2: How do I determine my race pace?
A: Use your recent race results or time trial performances to estimate your current race pace for different distances.

Q3: Should I adjust for terrain?
A: Yes, add additional 5-15% for hilly terrain and subtract 2-5% for downhill courses.

Q4: How does weather affect training pace?
A: In hot/humid conditions, add 5-15% to your normal training paces.

Q5: When should I re-evaluate my paces?
A: Reassess your paces every 4-6 weeks or after significant fitness improvements.