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. Here is a post about 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.
Free Online 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?