The Magic Mile: How Jeff Galloway Determines Long Run Pace
The running expert ad 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 Perform Your Magic Mile
Everything you need to perform your Magic Mile can be found in the Galloway Method featured row on the Echelon Fit app!
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Magic Mile Intro: Jeff Galloway, Chris Twiggs, and Dani Dellarco will provide you with everything you need to get started!
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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 -
Run the Magic Mile: On a flat, measured course (such as a track or a straight path), run one mile as quickly and steadily as you can. Aim to maintain a strong, consistent pace throughout the mile.
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Cool Down: After completing the mile, spend a few minutes cooling down with light jogging or walking, followed by stretching.
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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.
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
| Magic Mile Time | 2 mins Run Interval (mph) | 1.5 mins Run Interval (mph) | 1 min Run Interval (mph) | 30 sec Run Interval (mph) | Walk Break Pace (mph) | Avg. Mile Pace Cap (min/mile) |
|---|---|---|---|---|---|---|
| Under 6:30 | 7.0-9.0 | 7.0-9.0 | 7.0-9.0 | 7.0-9.0 | 3.0-4.0 | 7:30 per mile |
| 6:30 - 7:00 | 6.0-8.0 | 6.0-8.0 | 6.0-8.0 | 6.0-8.0 | 3.0-4.0 | 8:15 per mile |
| 7:00 - 7:30 | 5.0-7.0 | 5.0-7.0 | 5.0-7.0 | 5.0-7.0 | 3.0-4.0 | 8:45 per mile |
| 7:30 - 8:00 | 5.0-7.0 | 5.0-7.0 | 5.0-7.0 | 5.0-7.0 | 3.0-4.0 | 9:15 per mile |
| 8:00 - 8:30 | 5.0-7.0 | 5.0-7.0 | 5.0-7.0 | 5.0-7.0 | 3.0-4.0 | 9:45 per mile |
| 8:30 - 9:30 | 4.0-6.0 | 4.0-6.0 | 4.0-6.0 | 4.0-6.0 | 3.0-4.0 | 10:00-10:45 per mile |
| 9:30 - 10:45 | 4.0-6.0 | 4.0-6.0 | 4.0-6.0 | 4.0-6.0 | 3.0-4.0 | 10:45-12:00 per mile |
| 10:45 - 12:15 | 3.0-5.0 | 3.0-5.0 | 3.0-5.0 | 3.0-5.0 | 3.0-4.0 | 12:00-13:30 per mile |
| 12:15 - 14:30 | 3.0-5.0 | 3.0-5.0 | 3.0-5.0 | 3.0-5.0 | 3.0-4.0 | 13:30-15:45 per mile |
| 14:30 - 15:45 | 2.0-4.0 | 2.0-4.0 | 2.0-4.0 | 2.0-4.0 | 2.0-3.0 | 15:45-17:00 per mile |
| 15:45 - 17:00 | 2.0-4.0 | 2.0-4.0 | 2.0-4.0 | 2.0-4.0 | 2.0-3.0 | 17:00-18:15 per mile |
| 17:00 - 18:30 | 2.0-4.0 | 2.0-4.0 | 2.0-4.0 | 2.0-4.0 | 2.0-3.0 | 18:15-20:00 per mile |
How to Use the Chart
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Find Your Magic Mile Time: Locate your Magic Mile time in the first column.
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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.
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Walk Break Pace: The recommended pace for walk breaks is listed to ensure you recover properly between running intervals.
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Average Mile Pace Cap: The final column indicates the maximum average pace you should aim for during a mile. This cap helps keep your overall effort in check, ensuring you’re not overexerting yourself.
Final Tips for Echelon Fitness Members
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. The chart above will help guide your speeds in our classes, which typically feature working intervals ranging from 2 minutes to 30 seconds. Use this suggested pace as a guide and make adjustments based on how you feel during the workout.
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!
