Are you running too fast or too slow for your workout?
If you are unsure about that answer and you like to train based off of pace, Mcmillan Running provides a very cool running calculator that will provide your training pace range for various types of training such as long, tempo, and interval/speed work.
All you have to do is input your time from a recent event from 100 meters up to a marathon and the calculator will output your training pace ranges for a whole rainbow of workouts types. It is really that simple.
An additional nice feature is the output also displays an estimation of your finish times for all distances up to a marathon. Of course all people are unique and it assumes you do the proper training for that particular event but it still is kind of fun to look at.
Here is a sample output of training zones for someone that finished a 2 hour 1/2 marathon. (Click on the image to increase the size.)
Based on this performance, your future training paces will be 10:10-11:10 min/mile for your long run and 8:47-9:10 min/mile for the tempo runs. Now all you need to do is lace up the shoes and get out the door!
The training paces also match up quite nicely with the Jack Daniels VDOT paces but the difference is that the VDOT concept provides a single pace for a particular type of training session and the Mcmillian calculator provides a range.
I am currently using the VDOT and Mcmillian calculator for my training and like the simplicity of it. Since I have migrated from strictly training based off of heart rate, I still will cross check the pace on my Garmin 305 to make sure I am in the proper heart rate zone.
What do you think about the calculator? Do you find it useful?
Posted on 24 Jun 2008
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