A 30-Day Squat Challenge for Runners runDisney Workouts to Improve Your VO2 Max run/walk Best Fitness Trackers 10K, half marathon, and marathon, The Magic Mile: How Jeff Galloway Determines Long Run Pace performances.
Running a timed mile provides a reality check on your current goals, helps you determine a safe long run pace, and gives you a measurable way to track your progress during the season. Plus, it’s relatively easy to do, especially if you are wearing a watch on your wrist or using your phone to track runs. Some runner use their long runs to determine their pace, but the “Magic Mile,” as I’ve called it, doesn’t require days of recovery.
You can pencil the Magic Mile into your schedule every one to three weeks to get a barometer of your fitness and training. And a great perk of the Magic Mile is whether you are running for the entire mile or using the run/walk method, it’s been shown to work for runners of various abilities. Here’s exactly how to implement it:
Run It
Health - Injuries track or path for which you know the distances. To warm up, jog for 10 minutes. Then, do four 100-meter accelerations, gradually picking up speed, holding it, then slowing down. Finally, walk for three minutes. Now it’s time to do your first Magic Mile attempt.
Run a mile at your normal running pace—don’t push it. This is your baseline pace and you will train at this pace until you retest yourself in a few weeks. You can use your to time your run easily The Magic Mile: How Jeff Galloway Determines Long Run Pace.
If you don’t live near a track, here are some guidelines: 100 meters is equal to about 1/6 of a mile, and 400 meters is just shy of a quarter-mile. If you run around your neighborhood regularly, it’s likely you know the various distances A 30-Day Squat Challenge for Runners.
Pace It
Now that you have your Magic Mile pace, it’s time to use your Magic Mile as a training pace. Always run your first lap or mile at a fairly easy pace so you have the reserves for a strong finish. Allow at least two days of rest with easy running after long or fast runs before running the Magic Mile. For example, if your run is a 5K, run the middle one mile at your Magic Mile pace.
Valentines Day Workout too fast, inadequate rest, and hot weather.
Improve It
On subsequent attempts of your Miracle Mile, try to improve upon your previous time. Begin slightly slower than your normal pace, then gradually speed up so that end of your run is your fastest. At the conclusion, you should feel capable of running no more than a 400 meters or fewer at that pace.
If you’re not someone who runs long distances without walk breaks, you can still use the Magic Mile. I came up with the Run/Walk/Run method Other Hearst Subscriptions injury while, at the same time, improving their ability to run. Frequent walk breaks actually help many people run faster during races. Simply pace your Magic Mile including your walks.
Apply It
The Magic Mile: How Jeff Galloway Determines Long Run Pace 5K and long runs.
- Add 33 seconds to your Magic Mile for your 5K pace
- Multiply your Magic Mile time by 1.15 for your 10K pace
- Multiply your Magic Mile time by 1.175 for your 10-mile pace
- Multiply your Magic Mile time by by 1.2 for your half marathon pace
- Multiply your Magic Mile time by by 1.3 for your marathon pace
Adjust It
You should rerun your Magic Mile every few weeks. It’s a good test for your training plan since your mile time should improve, likely by a few seconds, as you consistently train. Of course, as your mile time improves, you should adjust your 5K and long run paces.
If you find your pace isn’t improving, consider adding cross-training and strength training to your workout schedule. Another way to improve your time is by doing intervals. Remember, the improvements will be small, but the important thing is that you notice progress. Keep a training log in order to be sure your numbers are correct.
