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BAZZA1234's Photo BAZZA1234 SparkPoints: (82)
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7/1/18 5:32 P

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I have always been conflicted about Galloways "Magic Mile" - I can easily run a mile non-stop, but it seems logical to me that if it is going to be an indicator of overall fitness to determine run/walk race paces and training paces then it should be done run/walk as well ?? But Galloway only uses one longrun training pace and that seems to relate to people doing either full marathon or half marathon . For any given Magic Mile result , he calculates a Marathon race pace and adds 2 minutes to it - making it VERY slow but appropriate for the very long distances involved with marathon training. However longruns are not so long for 10K and HM training.

IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,347
5/31/18 9:52 A

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Take the long runs as slowly as you can. The year I did this (training with a slower friend) I got my best results! So I'd say trust the process.

Dee
Houston, TX

"May there always be sushi at the finish line!"





COLTRANE73 SparkPoints: (31)
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5/30/18 3:02 P

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Thanks! I tried out the MM today at a nearby track.

4 times around = 10:30. Thought I would be faster, but I probably started too fast.

So if my calculations are correct...

Magic Mile: 10:30
5K: 11:03
10K: 12:05
Half: 12:36
Long Run Pace: 14:36

Long Run Walk/Run 30/30

I'm sure everyone says this in the beginning, but 14:36 long run pace seems REALLY SLOW. I can usually run 7-10 miles at an 11:45 pace.

Would love to hear other people's experiences with this.

Thanks! --Chris



IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,347
5/29/18 3:10 P

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Here are the instructions I as given -

Warm up with 1 mile at conversational (long run) pace, using the same run/walk/run strategy you use for your long runs.

Plan your run so that at the end of the warm-up you arrive at a track or other location with no traffic and a known distance to run your Magic Mile (MM). If you are at a track, 4x around the track will equal a mile.

Run a mile using whatever run/walk/run strategy you wish. If this is your first MM, just push a bit harder than usual. If you are an experienced runner or you have run a MM before, push faster than 5k pace but non "puking pace." We are against puking!

Time yourself for the mile.

Cool down with another 3 miles at conversational (long run) pace.

Dee
Houston, TX

"May there always be sushi at the finish line!"





IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,347
5/29/18 2:10 P

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Just did this on Saturday - we ran to the track - approximately one mile - did our MM. Then we returned to the starting point, another mile, and finally did the additional 2 miles called for in our training plan.

My understanding is that the MM is part of the total mileage. We ran the first mile to warm up.

Dee
Houston, TX

"May there always be sushi at the finish line!"





COLTRANE73 SparkPoints: (31)
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5/29/18 1:59 P

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Hi All.

I'm going to start training for the Disney half and I had a couple of questions about the JG training schedule on the website.

The instructions are to run a Magic Mile on the days indicated on the calendar, which are all long run days. For example:

Week 6 - "4 miles with Magic Mile"
Week 8 - "7 miles with Magic Mile"
Week 9 - "4 miles with Magic Mile"

So my questions are:

Do I do the Magic Mile first, and then go right into the rest of the run?

Do I run the instructed amount of miles IN ADDITION to the Magic Mile, or does the Magic Mile count as one of the miles in the workout?

Apologies if this was answered elsewhere.

Thanks! --Chris

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