At GallowayLA, we do our Magic Mile on a "short"  Saturday morning training run.  We feel it is very important that each member participate.  We keep records of your performance so you can look back and compare your results.  It will show you over time how much you have improved.

Why the Magic Mile?

Jeff has worked with over 200,000 runners over 30 years, and he has compiled hundreds of performances and has established a prediction formula based upon a one mile time trial. In other words, every 2 weeks or so, you can run a measured mile (at a good, hard pace for you) and use the time to predict what you could run at longer distances.

Jeff Galloway's Magic Mile Race Prediction Formulas (for the 5K, 10k, Half Marathon and Marathon distances, based upon a one mile time trial)!

This assumes that:

You do the needed training for the distance and time  goal                                                                                                               
The temperature on the race day of your race is 60F or cooler                                                                                                                                                                                          You pace yourself correctly & take the walk breaks necessary for your goal

Take your one mile time and adjust follows:                                                                                                                          
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

Here's how to do the one mile time trial:

 1.     Warm up with a slow one mile run

2.     Do a few acceleration-gliders

3.     Pace yourself as even as possible on each quarter mile

4.     Run about as hard as you could run for one mile--but no puking! (finish feeling that you couldn't have run more than  football field at the same pace)

5.     Keep walking after the time trial for 5 minutes, and jog a slow 1-6 miles, as needed for the mileage for that day

Predicting race performance:

Take your last 4 one mile time trials
Eliminate the slowest
Average the other three
Use the prediction formula for your race
Adjust for heat and humidity: slow down by 30 sec a mile for every 5 degree temperature increase above 60F                     

                                                                                                                                                                                   "Acceleration Gliders"  This drill is a form of speed play or fartlek.  By using it regularly, you develop a range of speeds, with the muscle conditioning to move smoothly from one to the next. The greatest benefit comes as you learn how to "glide", or coast off your momentum.