Race plans Specialty plans BQ Plans Plans in Spanish Preparatory Plans High School Plans Recovery Plans Injury Prevention Custom Training Plans TrainingPeaks ALL PLANS: Upload to your smartwatch Integrate McMillan paces Goal pace evaluator workouts ...
Time and Pace Barriers: These work well if you’re close to a nice round number, like a 3:28:00 marathon (close to 3:30:00) or an 8:10/mile pace for a 5K (close to 8:00/mile). McMillan Calculator Predictions: This tool helps you set a reasonable goal if you have a race com...
For each and every run, I'll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator) and will advance the paces as you progress through the training plan so you are always optimally challenged. I'm also making your plan...
(And if your goal pace workouts aren’t going well, you’ll know to adjust your expectations so you can still have a positive race.) After entering your information into the marathon pace calculator, you’ll see the Race Pace Workouts section where you can see examples of the types of ...
use in the 2ndphase of base training (the workout base) to really challenge this system. It’s called theSteady State Run. A steady state run is a continuous run at between your 1:15:00 and 2:30:00 race pace – somewhere between half-marathon and 20-mile race pace for most of us...
Run the 200m repeats at 5K race pace; 200m jog between Week #7:3 x 2M/3K Run the 2M/3K repeats at goal 10K race pace; 5 minutes jog between Week #8:RACE: 10K Want to see this workout in action for you? My 10K training plans arehere. ...
That’s why I provide a pace range in the calculator. I tell athletes to start on the slow end of the pace range and gradually move toward the fast end of the range across a workout and across the speed phase. If performed correctly, each and every speed workout will leave you ...
Maintainingspeed and pacebecomes more important the shorter the race distance. For middle-distance track athletes or 5K racers, preserving quality and avoiding additional fatigue may make more sense. In this case, consider cutting back on the overall volume and reps in the workout while still hi...
the effort is 10K race effort. Not 10K pace. Focus on good form with powerful push off and strong arm swing. Jog down the hill slowly to recover. You can also practice your downhill running technique by running down the hill occasionally at 10K race pace. Keep your body under control an...