Why the Magic Mile?
After having worked with over 170,000 runners over 30 years, I’ve compiled hundreds of performances and have established a prediction formula based upon a one mile time trial. In other words, every 2 weeks or so, you can run a measured mile (at a good, hard pace for you) and use the time to predict what you could run at longer distances.
This assumes that:
-You do the training needed for the distance and time goal (See my books Running Year Round Plan and Galloway Training Programs)
-The temperature on the race day of your race is 60F or cooler
-You pace yourself correctly and take the walk breaks necessary for your goal (see the same two books for details)
What is your magic mile pace?
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
Here’s how to do the one mile time trial:
|Walk Break Ratios|
|8 min/mi||run 4 min / walk 35 seconds|
|9 min/mi||run 4 min / walk 1 min|
|10 min/mi||run 3 min / walk 1 min|
|11 min/mi||run 2 min 30 sec / walk 1 min|
|12 min/mi||run 2 min / walk 1 min|
|13 min/mi||run 1 min / walk 1 min|
|14 min/mi||run 30 sec / walk 30 sec|
|15 min/mi||run 30 sec / walk 45 sec|
|16 min/mi||run 30 sec / walk 60 sec|