Workout of the week: 006 – Jeff Galloway’s Magic Mile
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Workout of the week: 006 – Jeff Galloway’s Magic Mile

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Jeff Galloway is a former American Olympic distance runner and the creator of the Galloway running method. The Magic Mile is a one-mile time trial used in the Galloway method to help runners determine their appropriate training pace. It involves running one mile at a comfortable, sustainable pace and using the time it takes to complete the mile as a benchmark for setting training goals and pace. This can be useful for runners who are training for a specific race distance or who are trying to improve their overall running performance.

Here is the formula used for the calculation of the Magic Mile test:

   Add 33 seconds to your magic mile time for your pace for a 5K race

   Multiply your magic mile time by 1.15 for your pace for a 10K race

   Multiply your magic mile time by 1.175 for your pace for a 10 mile race

   Multiply your magic mile time by 1.2 for your pace for a half marathon race

   Multiply your magic mile time by 1.3 for your pace for a marathon race

For example, if your magic mile time is 7 minutes, your predicted pace for a 5K race would be 7 minutes 33 seconds (7 minutes + 33 seconds), your predicted pace for a 10K race would be 8 minutes 5 seconds (7 minutes x 1.15), your predicted pace for a 10 mile race would be 8 minutes 12 seconds (7 minutes x 1.175), your predicted pace for a half marathon race would be 8 minutes 24 seconds (7 minutes x 1.2), and your predicted pace for a marathon race would be 9 minutes 10 seconds (7 minutes x 1.3).

This prediction is based on the assumption that the runner has done the necessary training and the race day temperature is 60F or cooler.

The Benefits of the Magic Mile

The Magic Mile can help improve running times by providing runners with a benchmark for setting training pace and by allowing them to track their progress over time. By completing the Magic Mile on a regular basis, runners can see how their pace is changing and adjust their training accordingly. This can help them run faster and more efficiently, ultimately leading to improved race times.

Jeff Galloway’s Magic Mile is different from other running methods because it focuses on finding a sustainable pace that can be maintained over a longer distance. Unlike other methods that may involve high-intensity intervals or other intense training techniques, the Magic Mile emphasizes the importance of finding a comfortable pace that can be sustained for a longer period of time.

The key components of the Magic Mile include:

  1. Determining a comfortable, sustainable pace: The first step in the Magic Mile is to run one mile at a pace that feels comfortable and sustainable. This pace should not be too fast or too slow, but should be something that can be maintained for the entire mile.
  2. Using the finishing time as a benchmark: Once the mile is completed, the finishing time is used as a benchmark for setting training goals and pace. This time can be used to calculate target paces for different race distances, and can be tracked over time to see how a runner’s pace is changing.
  3. Incorporating regular Magic Mile time trials: The Magic Mile is not a one-time event, but should be incorporated into a runner’s regular training routine. By completing the Magic Mile on a regular basis, runners can track their progress and adjust their training as needed to reach their goals.
jeff galloway's magic mile

How to Get Started with Jeff Galloway’s Magic Mile

To get started with the Magic Mile, follow these steps:

  1. Find a flat, one-mile route: The first step is to find a flat, one-mile route that you can use for your time trial. This could be a track, a marked route in a park, or any other location that allows you to measure one mile accurately.
  2. Warm up: Before starting the time trial, make sure to warm up properly. This could involve some light jogging, stretching, or other activities that get your muscles and heart rate ready for the run.
  3. Determine your pace: As you start the time trial, pay attention to your breathing and how your body feels. Your pace should be comfortable and sustainable, not too fast or too slow. You should be able to maintain this pace for the entire mile without feeling like you’re pushing yourself too hard.
  4. Run the mile: Once you’ve determined your pace, start running the mile. Focus on maintaining a consistent pace and paying attention to your breathing and body. Try not to worry about your finishing time or how fast you’re going; the goal is to find a sustainable pace that you can maintain for the entire mile.
  5. Record your finishing time: Once you’ve completed the mile, record your finishing time. This will be your benchmark for setting training goals and pace, and can be used to track your progress over time.

To use correct pacing when doing the Magic Mile, it’s important to focus on finding a comfortable, sustainable pace that you can maintain for the entire mile. This pace should not be too fast or too slow but should be something that feels comfortable and sustainable. Pay attention to your breathing and how your body feels, and adjust your pace as needed to find the right balance.

jeff galloway's magic mile

To adjust the intensity of the run while using the Magic Mile, you can experiment with different paces to see how they feel. For example, you can try running the mile at a slightly faster pace to see how it affects your body and breathing. Or, you can run the mile at a slightly slower pace to see if it feels more comfortable and sustainable. By experimenting with different paces, you can find the right balance of intensity and sustainability that works best for you.

In summary, the Magic Mile is a time trial used in the Galloway running method to help runners determine their appropriate training pace. By running one mile at a comfortable, sustainable pace, runners can use their finishing time as a benchmark for setting training goals and pace. This can be especially useful for runners who are training for a specific race distance, as it can help them determine how fast they need to run in order to reach their goal.

Overall, the Magic Mile can help improve running times by providing a benchmark for setting training pace and by allowing runners to track their progress over time. It is also different from other running methods because it focuses on finding a sustainable pace that can be maintained over a longer distance.

If you’re a runner looking to improve your performance and reach your goals, consider trying out the Magic Mile for yourself. Follow the steps outlined above to get started, and see how it can help you find the right training pace and track your progress. With regular practice, you can use the Magic Mile to become a faster, more efficient runner.

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