McMillan Running - Training Programs, Running Pace Calculators, Personal Online Coaching, Nutritional Advice for Runners and more!

I've spent the better part of my life studying running - how to make myself better and how to help others get better. In my Running University, I present training articles, innovative tools and helpful charts to help you on your way to faster running. Below is a list of current articles. I'm adding new content weekly so check back frequently to read more.

McMillan's Six-Step Training System
by Greg McMillan, M.S.
In this article (the first of many offered on this website), I present a simple method to make the connection between science and reality and show you how to use this connection to improve your running. This way of looking at sports science gives you an idea of the underlying tenants of my philosophy of training. It would be presumptuous to say that this philosophy is a new, "magical" method. It's essentially just the simple process I've used to make sense of physiology and how it relates to the time-proven methods of great runners and coaches - who are our greatest teachers of how to train and race. The result is as close to a foolproof way to plan your training as I've found.
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The World-Famous McMillan Running Calculator
by Greg McMillan, M.S.
Ever wonder what pace you should be running in workouts? How 'bout when you run a 5K and want to know what you could run for 10K? Well, wonder no more. Since the mid-1990's, I've been working on a method that estimates your equivalent race performances using a current race time at any distance as well as giving the appropriate pace range for all the different types of workouts that you perform.

While there are lots of other methods for estimating race performances (and I've tried most of them) I haven't found one that is specific enough, is laid out in an easy-to-read format or that is based on what runners in the real world are capable of doing. So, I created my own and I'll share it with you.
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Runner's Ultimate Nutritional Recovery Routine (RUNRR)
by Greg McMillan, M.S.
About six years ago, I started drinking a Slim-Fast™ shake after my Sunday long runs. In my graduate classes in exercise physiology, we were studying the inner workings of the muscular and endocrine (hormonal) systems. I started drinking the Slim-Fast because researchers discovered that the enzyme, glycogen synthase, that turns carbohydrates from your food into glycogen for storage in your muscles is most active immediately after exercise. If you ingest carbohydrates soon after exercise, your muscles store two to three times as much glycogen than if you wait until you eat your post-workout meal, usually two to three hours later.
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The Marathon Long Run
How I Prescribe Long Runs for Maximum Success
by Greg McMillan, M.S.
Ahh, the marathon long run. What a worrisome thing for most runners. And for good reason, the long run is such a crucial part of marathon training. I don't think there's any other race distance where one single workout plays such a large part in the success or failure of the race. As a result, you're often left with many questions: How far should I run? Do I run for time or distance? What about pace? What to eat and drink? The list goes on and on.

In this article, I'll answer these questions for you as I describe my thoughts on the marathon long run and how I utilize long runs for the marathoners I coach. As I like to do, I'm not only going to give you the "how-to" but I'm going to provide you with the rationale for why I think this plan works. This way, you can take the information and incorporate it into your specific training plan.
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3 Great Marathon Predictor Workouts
How I Prescribe Long Runs for Maximum Success
by Greg McMillan, M.S.
As the race approaches, marathoners want to know which pace is the right pace - the one that achieves the fastest time possible and avoids the all too common fade in the final few miles. This article discusses the three workouts that I use to gauge the best race pace for the marathoners I coach. The predictions are not fool-proof, but I find them to work for the vast majority of marathoners. As you prepare for your next marathon, these workouts can be helpful in your race planning.
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Start Slow - Finish Fast:
How Three Types of Progression Runs Boost Your Fitness
by Greg McMillan, M.S.
Over the last few years, my athletes have benefited greatly from workouts called progression runs. In a progression run, you begin running at a slow, easy pace but finish at a fast pace. Not only will you find progression runs to be fun, but they are a great way to boost your fitness without any lasting fatigue. And, the benefits are the same no matter if you're a 2:15 or a 4:15 marathoner.
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