The Magic Mile: How Jeff Galloway Determines Long Run Pace

The running expert and creator of the Galloway Training Method plans step-by-step to determine your pace

At Echelon Fitness, we strive to offer innovative and effective training methods that help you reach your fitness goals. One of the most valuable tools we’re incorporating into our Run Walk Run classes is the Magic Mile—a running test developed by Olympian Jeff Galloway. This test is designed to help you determine your optimal running pace, enhancing your performance and reducing the risk of injury.

What is the Magic Mile?

The Magic Mile is a straightforward yet powerful running assessment tool that involves running one mile at a high intensity. This test provides valuable insights into your current running abilities and predicts your race performance and training paces. By understanding your Magic Mile time, you can tailor your running workouts to be both effective and sustainable.

Why Use the Magic Mile?

The Magic Mile is a proven predictor of your running capabilities and provides a structured approach to improving your performance. According to research conducted by Jeff Galloway and his team, this method accurately estimates your potential race times and helps you set appropriate training paces. Whether you're training for a race or just aiming to improve your fitness, the Magic Mile helps you find the right balance of effort and recovery.

How to Use the Magic Mile with Echelon Classes

1. Magic Mile Intro*: Jeff Galloway, Chris Twiggs, and Dani Dellarco will provide you with everything you need to get started!
   

2. Warm-Up: Begin with the 5-minute Magic Mile Warm Up* led by Dani.
   Cadence Drill*: This drill was designed by Jeff to help you improve running form & efficiency
   Glider Drill*: Learn how to accelerate and decelerate properly in order to get the most out of the Run Walk Run Method
   Warm Up Run*: Run 1-2 miles in Freestyle (or outside**)

3. Run the Magic Mile*: Run one mile as quickly and steadily as you can. Aim to maintain a strong, consistent pace throughout the mile.**

4. Cool Down: After completing the mile, spend a few minutes cooling down with light jogging or walking, followed by stretching.

5. Record Your Time: Note your total time for the mile. This is your Magic Mile time, which will be used to calculate your training paces.

*Find these classes in the Galloway Method row on the Echelon Fit app! 

**Available on the Stride or outdoors. If you choose to do this outdoors, be sure to run on a flat, measured course (such as a track or a straight path).

Using the Magic Mile to Guide Your Training

With your Magic Mile time in hand, the next step is to determine how this translates to your Run Walk Run training at Echelon Fitness. Our classes are designed to help you find the right balance between running and walking intervals, ensuring you train at an intensity that is challenging yet manageable. The key is to use your Magic Mile time to find the optimal pace for these intervals.

Purpose of the Chart:

Once you have your Magic Mile time, it’s important to know how to use it effectively during your training. This chart will help you understand the proper intensity of your drills. Knowing your pace helps you avoid overreaching, which can lead to injury, and underperforming, which can limit your progress. Use this chart as a guide to understand roughly what speed you should work at during classes based on your Magic Mile time.

Magic Mile Pace Chart

How to Use the Chart

1. Find Your Magic Mile Time: Locate your Magic Mile time in the first column.

2. Run Interval Paces: The chart lists suggested pace ranges for different run intervals—2 minutes, 1.5 minutes, 1 minute, and 30 seconds. Use these paces during the working intervals of your Run Walk Run classes to maintain a challenging yet sustainable speed.

3. Walk Break Pace: The recommended pace for walk breaks is listed to ensure you recover properly between running intervals.

4. Average Mile Pace Cap: The final column indicates the maximum average pace you should aim for during a class or run. This cap helps keep your overall effort in check, ensuring you’re not overexerting yourself.

NEW '30 Miles in 30 Days' Program  

You're one step closer to starting your Run Walk Run journey. Now that you have completed your Magic Mile you may be wondering, what does this mean for when I am in a class? How fast should I be running in classes? Great question remember the goal of Run Walk Run is longevity and consistency in running, not sprinting and walking. Below you will find a chart that will help guide your speeds in Run Walk Run classes. You typically will see working intervals that range between 2 mins and 30 seconds. You can use this suggested pace in class as a guide and make adjustments based on the intensity you experience. Be sure to repeat your Magic Mile 1x a month as you get stronger to make sure you are adjusting your paces in correspondence with your growing fitness!  -Dani Dellarco 

Get ready to lace up your shoes for the 30 Miles in 30 Days Challenge! Starting November 5, join Echelon instructor Dani as she guides you through an exciting series of running and walking classes designed to keep you motivated and on track. Whether you’re a seasoned runner or just getting started, this challenge is perfect for everyone looking to boost their fitness this month. Stay tuned for the full class schedule, and let’s conquer those miles together!

Final Tips for Echelon Fitness Members

Be sure to repeat your Magic Mile once a month as your fitness improves. This will help you adjust your paces to match your growing strength and ensure you’re always training at the right intensity. Happy running, and see you in class!