The one mile test is an evaluation tool that enables runners to establish training paces and race goal paces. Do not attempt a Magic Mile (one mile timed test) if you are injured.
NOTES OF INTEREST 1) Do not use a treadmill as they are not always calibrated correctly. 2) On your first Magic Mile don’t run all-out from the start – ease into your pace after the first half mile (or two laps). 3) On future Magic Miles, adjust your pace so that you run a faster time on the one mile test.
MAGIC MILE From “RUNNING A YEAR ROUND PLAN” page 25
WARM UP 1) Walk 5 minutes 2) Run an easy ˝ mile (1:1 ratio or easy ratio of your choice) 3) Do 4 Acceleration Gliders. 4) Walk 3-4 minutes
ONE MILE TEST 1) Start timer and start running 2) Run 1 mile or 4 laps around the track. 3) Use suggested walk breaks – see list below.
WARM DOWN 1) Walk 3-4 minutes 2) Reverse Warm up (above) or 3) Continue daily mileage using your own chosen ratio
SUGGESTED WALK BREAKS, see “RUNNING A YEAR ROUND PLAN” page 28 8:00 5-10 seconds every 2 laps 8:30 8-12 seconds every 2 laps 9:00 10-15 seconds every 2 laps 9:30 12-18 seconds every 2 laps 10:00 5-8 seconds every lap 10:30 7-10 seconds every lap 11:00 9-12 seconds every lap 11:30 10-15 seconds every lap 12:00 11-16 seconds every lap 12:30 12-17 seconds every lap 13:00 13-18 seconds every lap 13:30 14-19 seconds every lap 14:00 15-20 seconds every lap 14:30 16-21 seconds every lap 15:00 17-22 seconds every lap 15:30 18-23 seconds every lap 16:00 19-24 seconds every lap
HOW TO USE THE MAGIC MILE TIME TO PREDICT RACE PACE AND SELECT TRAINING PACE (from the Galloway web site)
Take your last 4 one mile time trials Eliminate the slowest Average the other three
Take this average time and adjust as follows to get race pace:
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
Add 2 minutes to race pace to get training pace for the long run Adjust for heat and humidity: slow down by 30 sec a mile for every 5 degree temperature increase above 60F
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