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HOW TO RUN A MAGIC MILE
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.
From “RUNNING A YEAR ROUND PLAN” page 25
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.
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
Web page instructions:www.jeffgalloway.com/training/magic-mile/
ADDITIONAL MAGIC MILE INFORMATION
Jeff's youtube video for the magic mile! www.youtube.com/watch?v=ikfRZxlexwk
Edited by: SEABREEZE64 at: 2/21/2014 (18:51)
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