Magic Mile Race Prediction Formulas

(Copyright c 2006, JFG, Inc., Direct comments and questions to gallowayprod@mindspring.com)


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: Walk for 10 steps, jog for 10 steps, increase the a fast-but-smooth pace for 10 more steps, then finally “glide” for 10 strides by using the momentum form the faster portion to keep your speed up as you slightly decrease your effort (the same way you can relax a bit as you run downhill yet still maintain your speed with the momentum of the decline). Jog for a minute, the repeat the whole series four to six times. Eventually you can increase the glide portion for up to 30 strides.


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 a 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

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

Or use this website by Jeff Galloway.