Recently I’ve been thinking more and more about my projected pace at my next half-marathon. I am caught between comparing how I did in September 2010, to where I am now in my running journey. Notably, I am also looking at my most recent long run paces. As a reference point, last year I ran 2:36 in my half-marathon, which is an average pace of 11:55/mile.
Using the McMillan Running Calculator
I also came across this post by Dorothy as inspiration, where she references using the McMillan Running Calculator and how slower long runs have improved her time in the marathon. The calculator is available online and completely free to use. I have used this before – but I’ll admit – never to any benefit of myself.
It was more just plug and chug and “Oh! Look what this thing says.” Then I went about my day with no changes to my training. I tried it again. When I input my 5K PR (28:45) or even my best 5K time from this year (29:01), the calculator tells me I should be able to run a half-marathon in 2:12, which is about 10:09/mile pace. Holy smokes.
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Using the McMillan Running Calculator
So then I decided to do the opposite, and input what I’d like to run in the half-marathon. If I run 11:00/mile pace for 13.1 miles I can complete the half in about 2:24. That would be an improvement by 12 minutes. Respectable by all means. At that rate my recent 9-miler is also respectable, which averaged 12:30/mile.
According to the calculator my long runs should be from 12:06 to 13:06/mile pace. Suddenly I feel much better about my training. I wish the first time I had used this calculator I would have thought backwards. What a difference it makes!
Have you used the McMillen Running Calculator?
I’ve used it, but never really did anything with it. I’m glad you’re right on track! It’s pretty awesome when higher powers confirm that what we’re doing is right. 🙂
I have used it. I had zero idea of how long it would take me to run a marathon so I plugged some times in to see. Ultimately I ran MUCH slower in 26.2 than McMillen projected with my 5K PR but I knew that would happen. Yes, I trained for a marathon but I think I did the bare minimum. I like how it tells you how fast different training runs should be though.
Yeah I agree. I think the 5K PR on this calc to estimate a much longer distance … half or full… has a bit of a disparity.
I could not picture myself doing 10:00/mile for 13.1. No way! Maybe in a few years 🙂
I punch my info into this calculator all the time. I run anything from a 5K to a marathon so I am always looking to see how my times would vary. To estimate what I think I might run I usually punch in a 5K and then something longer like 10 miles or half marathon and get a good guess on what my other times might be. It has suggestions for what your long runs should be at and I think that is a huge help
This is the first time I’ve heard about that calculator. Looks like something I’ll blow 30 minutes playing with, haha. That makes me feel better about my training too – we have a really similar pace!