Magic Mile
The Galloway program uses a formula based upon a one mile time trial to predict what pace you could run at longer distances (assuming appropriate training, reasonable temperatures, and appropriate walk break ratio). This mile is run at a good, hard pace, and can be done approximately every 2 weeks.
Here’s how to do the one mile time trial:
1. Warm up with a slow one mile run.
2. Do a few acceleration-gliders (See Jeff's books Running Year Round Plan and Galloway Training Programs).
3. Pace yourself as even as possible on each quarter mile.
4. Run about as hard as you could run for one mile–but no puking! (finish feeling that you couldn’t have run more than a football field at the same pace)
5. Keep walking after the time trial for 5 minutes, and jog a slow 1-6 miles, as needed for the mileage for that day.
Now, take your one mile time and adjust as follows:
-Add 33 seconds for your pace for a 5K
-Multiply by 1.15 for 10K pace
-Multiply by 1.2 for half marathon pace
-Multiply by 1.3 for marathon pace
For an easy-to-use pace calculator, try this:
Here’s how to do the one mile time trial:
1. Warm up with a slow one mile run.
2. Do a few acceleration-gliders (See Jeff's books Running Year Round Plan and Galloway Training Programs).
3. Pace yourself as even as possible on each quarter mile.
4. Run about as hard as you could run for one mile–but no puking! (finish feeling that you couldn’t have run more than a football field at the same pace)
5. Keep walking after the time trial for 5 minutes, and jog a slow 1-6 miles, as needed for the mileage for that day.
Now, take your one mile time and adjust as follows:
-Add 33 seconds for your pace for a 5K
-Multiply by 1.15 for 10K pace
-Multiply by 1.2 for half marathon pace
-Multiply by 1.3 for marathon pace
For an easy-to-use pace calculator, try this:
Here's a downloadable PDF with detailed Magic Mile instructions from Jeff:
| magicmile_instructions.pdf |
