One Magic Mile

One Magic Mile is a simple workout to help chart your progress. http://www.flickr.com/photos/44124370018@N01/3657852579

by Jeff Galloway

Two decades ago, I began using a one-mile time trial workout with my runners to predict potential performances during a training season. Running a timed mile provides a reality check on your current goals, helps you determine a safe long-run pace, and gives you a tangible way to track your progress during the season. Plus, it's relatively easy to do and doesn't require days of recovery. Pencil it into your schedule every one to three weeks.

RUN IT

Go to a local track or measured path. To warm up: jog for 10 minutes, then do four 100-meter accelerations, gradually picking up speed, holding it, then slowing down; walk for three minutes. For your first magic-mile attempt, time the entire mile at your normal running pace—don't push it. This will give you a baseline.

PACE IT

Always run the first lap fairly easy so you have the reserves for a strong finish. Allow at least two days of rest and/or easy running after long or fast runs before running the magic mile. Several scenarios can stall your magic-mile progress: starting too fast, inadequate rest, and hot weather.

IMPROVE IT

On subsequent attempts, try to improve upon the previous time. Begin slightly slower than your normal pace for the first lap. Gradually speed up so that the final two laps are your fastest. At the conclusion of the final lap, you should feel capable of running no more than a half-lap (or less) at that pace.

APPLY IT

Use the time from your most recent magic mile to predict your target pace for your next 5-K and for your long runs. Add 33 seconds to your mile time to get your 5-K pace and anywhere from three to five minutes for your long and easy run pace. As your mile time improves, adjust these paces as necessary.

One Magic Mile

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Jeff Galloway taught us the One Magic Mile when he visited the Philippines last year. The One Magic Mile really helps a runner determine their progress. Beginning runners can easily use the One Magic Mile because the One Magic Mile instructions are easy. I thank Jeff Galloway for giving easy tips for runners.