I ran my Magic Mile during my Tuesday run.
Shortly: warm up properly, run one mile with effort but not all out, warm down.
My Magic Mile was 9:17 min,
which correlates well with my 5K time of 9:39min/mile (supposed to be MM+30 sec)
This is Jeff Galloway's method, and there is a description of this,
and prediction formula to determine pace for 5K, 10K, HM and marathon based on Magic Mile pace:
I recommend this to new runners,
because I believe finding the right pace is the key to love running.
Running too fast may lead to exhaustion and demotivation.
I started to run a year ago, a few days before I reached my goal weight.
Until then I only did strength training and stationary biking every morning, and I realized I could do something more.
On the same day the Trick or Treat 5K popped up on my start page and I thought I'd give it a try.
Followed the link, registered for the virtual race, started the 5K Your Way training, but in my heart I doubted I could do 5K in just 5 weeks.
I thought it would be a fantastic achievement as I always hated running, huffing and puffing and feeling clumsy and wimpy.
So this time I didn't care about speed, didn't set any time goals, only wanted to be able to run 5K.
I jogged slowly, comfortably and what a surprise - I enjoyed it!
At the end of Week 5 I did my 5K in 38:30 and continued to run 3-4 times every week, because it made me feel good.
Almost all runners passed me.
SP Fitness Tracker did not recognize my efforts as Running: under 12 min/mile my workout only qualified as Walking, and several weeks passed before I managed to go faster than that.
Winter came, I bought winter running gear and continued running 4 times a week.
I always ran outside, laps around a park or on hiking trails on a hill nearby - never once on a treadmill.
Seeing the predawn sky and the winter sun always cheered me up, and it was easier to tolerate dark evenings...
Spring was good, but summer was my least favorite season for running. The heat made me shorten my runs but I kept running anyway.
During all this time, I never pushed myself to run faster than comfortable.
Perhaps because of fear of quitting if I pushed too hard.
But still, those 4 runs every week made me stronger: I started at 13 min/mile and now I'm around 10 min/mile.
Autumn is here again so temperatures are pleasant again, and I'm looking forward to snowy winter runs.