When long-time working coach and Olympian Jeff Galloway wanted a approach to predict race efficiency for his purchasers (given acceptable coaching) for a number of distances, he did some analysis. Galloway spent a decade making an attempt numerous formulation and utilizing information from the athletes he labored with and his many teaching applications and working retreats, and found that probably the most correct predictions got here from utilizing a one-mile time trial. Galloway calls this exercise the magic mile (MM).
The info from a easy one-mile time trial can be utilized to precisely predict the slowdown that happens over distance in a 5K, 10K, half marathon and marathon. It will also be an amazing software for monitoring progress as you prepare. Right here’s the right way to run your individual MM and the way you should use it to foretell your individual performances on a super race day.
Working a MM
Galloway suggests working a MM roughly each two weeks, to watch progress and have probably the most correct mile measurement on the finish of your season. When you’re not involved about actual particulars and simply desire a good estimation of your capabilities, inserting one into your coaching plan when curiosity strikes you is ok, too (simply plan it for a day that you’ve recent, well-recovered legs).
A observe is the only approach to measure your MM, though GPS information and a stretch of flat highway works nice as effectively). When you go for the highway, make certain to measure your distance a number of occasions earlier than you run your MM–accuracy counts on this calculation.
Heat up with 10 minutes of very simple working, adopted by just a few accelerations to get your legs prepared for a speedy mile run (a mile on a normal 400-metre observe is 4 laps across the inside lane).
Calm down by jogging or strolling for 10-Quarter-hour.
You should use the magic mile calculator on Jeff Galloway’s web site to work out your coaching and race paces based mostly in your MM time. When you use min/km to coach, you’ll be able to regulate the tempo by dividing by 1.6.
The calculation makes use of the next method for tempo in miles (we’ve added kilometres, as effectively):
Add 33 seconds to your magic mile for 5K tempo (in miles)
Multiply your magic mile time by 1.15 for 10K tempo (per mile) or by 0.71 for min/km
Multiply your magic mile time by 1.175 for 16K (10 mile) tempo or by 0.73 for min/km
Multiply your magic mile time by 1.2 for half marathon tempo or by 0.75 for min/km
Multiply your magic mile time by 1.3 for marathon tempo or by 0.81 for min/km