McMillan Running

A comprehensive, race-focused training system developed by coach Greg McMillan. Known for the popular McMillan Running Calculator and practical, accessible training approaches.

Who is Greg McMillan?

Greg McMillan is an elite running coach and exercise scientist:

MS in Exercise Science
Coached runners from beginners to Olympic Trials qualifiers
Founded McMillan Running in 1999
Created the widely-used McMillan Running Calculator
Author of You (Only Faster)

Philosophy: Train smarter, not just harder. Individualized, race-specific training.

The McMillan Calculator

What It Does:

Input one recent race time → Get training paces for all workout types

Similar to Jack Daniels' VDOT, but with different terminology and some unique features:

Enter recent race time (any distance)
Calculator determines current fitness level
Provides training paces:
- Easy run pace
- Long run pace
- Tempo run pace
- VO2 max pace
- Speed form pace
Also predicts equivalent race times at other distances

Example:

Input: 10K in 42:00
Calculator provides:
- Recovery/Easy: 8:04-8:43/mile
- Long run: 7:44-8:14/mile
- Tempo: 6:38-6:52/mile
- VO2 max: 6:04-6:18/mile
- Speed form: 5:38-5:52/mile
Predicts: 5K in 20:15, Half in 1:32:30, Marathon in 3:05

Where to Access:

Free version: mcmillanrunning.com (basic calculator) Paid version: McMillan Running app and premium features

McMillan Training Paces

1. Recovery Run Pace

Purpose: Active recovery, easy aerobic running

Feel: Very comfortable, can hold full conversation

When to use:

Day after hard workout
Easy days between quality sessions
Short runs during high-mileage weeks

Characteristics:

Slowest of all paces
True recovery effort
60-70% of max heart rate

Duration: 20-45 minutes typically

Key point: Even easier than standard easy pace - meant for genuine recovery

2. Easy/Base Run Pace

Purpose: Build aerobic capacity, accumulate mileage

Feel: Comfortable, conversational

When to use:

Most common training pace
70-80% of weekly mileage
General aerobic development

Characteristics:

Sustainable for hours
Comfortable effort
65-75% of max heart rate

Duration: 30 minutes to 2+ hours

Equivalent to: Jack Daniels E pace

3. Long Run Pace

Purpose: Build endurance for goal race

Feel: Comfortable to moderate

When to use:

Weekly long run
Endurance-building sessions

Characteristics:

Slightly faster than easy pace for many runners
Can vary based on goal (easier for recovery long runs, faster for progressive long runs)
70-78% max heart rate

Duration: 90 minutes to 3+ hours (depending on goal race)

McMillan variation: Often suggests long runs faster than traditional "easy" pace, especially for marathoners

4. Tempo Run Pace

Purpose: Improve lactate threshold

Feel: "Comfortably hard"

When to use:

Threshold workouts
Most important workout for 10K-marathon training
Once per week in quality phases

Types:

Steady tempo: 20-40 minutes continuous
Cruise intervals: Repeated tempo segments with short recovery
Tempo runs: Longer sustained efforts (up to 60 minutes for advanced)

Characteristics:

Can speak in short phrases
Sustainable for 50-70 minutes
80-88% max heart rate

Volume: 20-60 minutes total at tempo pace per week

Equivalent to: Jack Daniels T pace, roughly 10K-half marathon race pace

5. VO2 Max Pace (Interval Pace)

Purpose: Improve maximal oxygen uptake

Feel: Hard effort

When to use:

Interval workouts
Building speed for 5K-10K
Once every 7-14 days in quality phases

Typical workouts:

5-6 x 1000m with 2-3 min recovery
4-5 x 1200m with 2.5-3 min recovery
3-4 x 1600m with 3-4 min recovery

Characteristics:

Roughly current 5K race pace
Intervals last 3-6 minutes
Equal or longer recovery than work interval
92-98% max heart rate

Volume: 8-12 minutes total for beginners, up to 30 minutes for advanced

Equivalent to: Jack Daniels I pace

6. Speed Form Pace

Purpose: Develop speed, running economy, neuromuscular power

Feel: Fast but controlled

When to use:

Speed development
Running economy work
Final race sharpening
Strides after easy runs

Typical workouts:

10-12 x 400m with equal recovery
8-10 x 200m with full recovery
Strides: 6-8 x 100m after easy runs
Hill sprints

Characteristics:

Mile to 3K race pace
Short repeats (200m-800m)
Full or near-full recovery
Fast but not all-out

Volume: 1-3 miles total per session

Equivalent to: Jack Daniels R pace

The Three Training Systems

McMillan organizes training into three interconnected systems:

1. Stamina System

Focus: Aerobic endurance and capacity

Primary workouts:

Easy runs
Long runs
Recovery runs

Goal: Build the aerobic engine - mitochondria, capillaries, fat oxidation

Percentage of training: 70-80%

Key principle: This is your foundation. Can't build speed without stamina.

2. Strength System

Focus: Lactate threshold and muscular endurance

Primary workouts:

Tempo runs
Cruise intervals
Long runs with tempo finish
Lactate clearance runs

Goal: Improve your body's ability to clear lactate and sustain harder efforts

Percentage of training: 10-15%

Key principle: Most important system for 10K to marathon racing

3. Speed System

Focus: VO2 max, speed, and neuromuscular power

Primary workouts:

VO2 max intervals
Speed form work (repetitions)
Strides
Hill sprints

Goal: Develop top-end speed and running economy

Percentage of training: 5-10%

Key principle: Important for all distances, but more critical for 5K-10K

Training Phases

Phase 1: Base Training (8-12 weeks)

Focus: Stamina system development

Workouts:

Mostly easy and long runs
Build weekly mileage gradually
Some tempo work for experienced runners
Strides 2-3x per week

Goal: Build aerobic foundation and prepare body for harder training

Phase 2: Build Training (6-8 weeks)

Focus: Introduce strength and speed systems

Workouts:

Maintain stamina work (70% of training)
Add weekly tempo run (strength)
Add VO2 max work every 10-14 days (speed)
Continue long runs

Goal: Develop lactate threshold and VO2 max while maintaining base

Phase 3: Race-Specific Training (6-10 weeks)

Focus: Prepare for goal race distance

For 5K:

Emphasis on speed system (VO2 max, speed form)
Maintain some tempo work
5K race pace practice

For 10K:

Balance of strength (tempo) and speed (VO2 max)
10K race pace work

For Half Marathon:

Emphasis on strength system (tempo)
Some speed work for sharpness
Half marathon pace practice in long runs

For Marathon:

Emphasis on stamina (long runs) and strength (tempo)
Marathon pace work in long runs
Limited speed work

Goal: Build race-specific fitness

Phase 4: Peak/Taper (1-3 weeks)

Focus: Rest and sharpen

Workouts:

Reduce volume 30-50%
Maintain some intensity at shorter duration
Race pace touches
Lots of rest

Goal: Arrive fresh and ready to race

Unique McMillan Concepts

1. The Workout Hierarchy

McMillan emphasizes doing workouts in order of importance:

For Marathon:

Long run (non-negotiable)
Tempo run (critical)
Easy runs (foundation)
VO2 max work (optional, for sharpness)

For 10K:

Tempo run (most important)
VO2 max intervals (critical)
Easy runs (foundation)
Long run (important but less than marathon)

Practical application: If you have to skip a workout, skip the least important one.

2. Lactate Clearance Runs

Unique McMillan workout:

Start with 20-30 min easy
Surge for 60-90 seconds at tempo-to-VO2 max effort
Recover 60-90 seconds easy
Repeat 8-12 times
Finish with easy running

Purpose: Teach body to clear lactate quickly during race surges

When to use: Race-specific phase for 10K and below

3. The "Just Finish" Long Run vs. "Simulator" Long Run

Just Finish:

Easy pace throughout
Focus on time on feet
Good for building base or recovery weeks

Simulator:

Practice race conditions
Include tempo or marathon pace segments
Mimic race day fueling
Mentally prepare for race effort

McMillan approach: Use both types strategically based on training phase

4. Reverse Taper

For time-crunched runners:

Instead of long traditional base phase
Start with moderate mileage + quality work
Gradually build volume over time
Works for runners with solid fitness base

Note: Not recommended for beginners or those coming off injury

Sample Training Weeks

Beginner - 5K Training (25 miles/week, Race-Specific Phase)

Monday: Rest or easy 3 miles
Tuesday: VO2 max - 2 mile warmup + 6 x 800m at VO2 max pace with 2-3 min recovery + 1 mile cooldown = 6 miles
Wednesday: Easy 4 miles
Thursday: Tempo - 1 mile warmup + 15 min at tempo pace + 1 mile cooldown = 4 miles
Friday: Easy 3 miles + 6x100m strides
Saturday: Long run 8 miles at easy pace
Sunday: Rest

Total: 25 miles (72% stamina, 20% strength/speed, 8% warmup/cooldown)

Intermediate - Half Marathon Training (45 miles/week, Race-Specific Phase)

Monday: Easy 6 miles
Tuesday: Tempo - 2 mile warmup + 2 x 4 miles at tempo pace with 2 min recovery + 2 mile cooldown = 12 miles
Wednesday: Easy 6 miles
Thursday: Easy 7 miles
Friday: Easy 5 miles + 8x100m strides
Saturday: Long run 12 miles (first 8 easy, last 4 at half marathon pace)
Sunday: Recovery 4 miles

Total: 45 miles (70% stamina, 25% strength, 5% speed)

Advanced - Marathon Training (65 miles/week, Peak Phase)

Monday: Easy 8 miles
Tuesday: Tempo - 3 mile warmup + 8 miles at tempo pace + 2 mile cooldown = 13 miles
Wednesday: Easy 8 miles
Thursday: Easy 9 miles (AM: 6 miles, PM: 3 miles)
Friday: Easy 6 miles + 6x100m strides
Saturday: Long run 20 miles (first 14 easy, last 6 at marathon pace)
Sunday: Recovery 8 miles

Total: 65 miles (75% stamina, 20% strength, 5% strides/warmup)

Key Principles

1. Train Your Weaknesses

Identify limiting system (stamina, strength, or speed)
Emphasize that system in training
Don't neglect others completely

2. Race-Specific Training

Training should match race demands
Marathon training ≠ 5K training
Adjust system emphasis based on goal race

3. Progressive Overload

Build gradually in each phase
Don't rush the process
Consistent, patient progression beats aggressive plans

4. Recovery is Training

Easy days truly easy
Recovery runs serve a purpose
Adaptation happens during rest

5. Individualization

Calculator provides starting point
Adjust based on your response
What works for one runner may not work for another

Comparing McMillan to Jack Daniels

Similarities:

Both use race times to determine training paces
Both emphasize easy running as foundation
Both define specific workout paces
Both are scientifically grounded

Differences:

McMillan:

More race-specific approach
Three systems (stamina, strength, speed)
More emphasis on long run variations
Unique workouts (lactate clearance runs)
More accessible language for recreational runners

Jack Daniels:

Five specific paces (E, M, T, I, R)
VDOT tables more comprehensive
More prescriptive about workout volumes
Stronger academic/research foundation
More specific phase-by-phase guidance

Bottom line: Both excellent systems. Choose based on which resonates with you.

Resources

McMillan Running Calculator

Free basic version: mcmillanrunning.com
Determines training paces from race times
Predicts race times at other distances

McMillan Elite App

Personalized training plans
Workout guidance
Training log
Requires subscription

Book

You (Only Faster) by Greg McMillan

Comprehensive guide to McMillan system
Training plans for all distances
Troubleshooting common issues

Online Articles

McMillan Running blog (extensive free content)
Training articles for all levels
Race-specific advice

Key Takeaways

Use the calculator - Enter recent race time to get personalized training paces
Three systems approach - Stamina (aerobic base), Strength (threshold), Speed (VO2 max and economy)
Race-specific training - Emphasize the systems most important for your goal race
Easy running foundation - 70-80% of training at recovery and easy pace
Workout hierarchy - Know which workouts matter most for your goal race
Progressive phases - Base → Build → Race-Specific → Taper
Individualize - Calculator provides starting point; adjust based on response
Recovery counts - Recovery runs have a purpose; don't skip them

Remember: McMillan's system is practical and accessible while being scientifically sound. Use the calculator, follow the phases, train the three systems, and you'll be ready to race.

References

[1] McMillan, G. (2010). You (Only Faster): The Runner's Bible for Getting Faster. Greg McMillan.

[2] McMillan Running Calculator - Free online tool for determining training paces based on race performance.

[3] Wikipedia: Training pace - Overview of different training pace methodologies including McMillan's approach.

Next: Comparing Training Systems