Get a real understanding of training paces and set realistic running goals

All RhodesRunner Coached athletes have access to the McMillan Workout Calculator. This tool is invaluable. Not only will it help you set realistic goals but also guide you to dial in the correct training paces on your training runs.

will not only help you understand the paces that you should run during your workouts, but also provided a good indication of the goal time you should be able to achieve if you follow the right training.

1.       1. Go to to the FinalSurge App

2.       2. Hit the …

3.       3. Select the Workout Calculators

4.       4. Enter your most recent race and time. Leave the intended goal pace blank for the time being. Here we have entered 19m40s as our current 5k time.

5.       5. Hit Calculate Paces

6.       Select Endurance monster if you prefer longer races, and intervals and dislike short speed work

7.       Select Speedster, if the opposite is true

8.       Select your preferred Miles or Kilometers

9.       And you will be presented with your personalised pace guide for your training.

1  Scroll down further and you find the indication of current race times that should be achievable if you were to train correctly.

IMPORTANT: If this is different from the goal pace that you indicated before your personalised plan was published, then get in touch and with your new goal pace and we can recalibrate your personalised training plan.

If you go back to Step 4 and this time enter a goal pace and recalculate it will show you your goal pace and race times.

This will give you a really good indication of the training paces required to achieve your goal In this case if you want to run a 1h25 half marathon that implies that your 5k time needs to be at or close to 18m22s. A lot faster than your current 19m40s.

And revised Goal Time and Pace predictors

Many RhodesRunners have found this tool to be really valuable in both setting realistic goals, but also training for them appropriately to.

If you have any questions about using this calculator, then please get in touch.

BE THE BEST YOU CAN BE