{"id":71629,"date":"2020-09-07T07:12:56","date_gmt":"2020-09-07T05:12:56","guid":{"rendered":"https:\/\/runlovers.it\/2020\/proof-of-the-magic-mile\/"},"modified":"2023-07-19T18:14:46","modified_gmt":"2023-07-19T16:14:46","slug":"proof-of-the-magic-mile","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2020\/proof-of-the-magic-mile\/","title":{"rendered":"How the &#8220;Magic Mile&#8221; can test your potential"},"content":{"rendered":"<hr>\n<ul class=\"td-arrow-list\">\n<li>\n<h6 id=\"jeff-galloway-is-an-american-coach-who-developed-the-magic-mile-method-of-predicting-race-times-based-on-one-mile-of-running-and-customized-formulas\">Jeff Galloway is an American coach who developed the &#8220;Magic Mile&#8221; method of predicting race times based on one mile of running and customized formulas.<\/h6>\n<\/li>\n<li>\n<h6 id=\"the-magic-mile-trial-requires-running-on-a-track-performing-warm-up-sprints-and-then-completing-one-mile-at-a-brisk-pace\">The Magic Mile trial requires running on a track, performing warm-up sprints and then completing one mile at a brisk pace.<\/h6>\n<\/li>\n<li>\n<h6 id=\"magic-mile-results-can-be-interpreted-to-estimate-times-over-different-running-distances-such-as-the-5k-10k-half-marathon-and-marathon\">Magic Mile results can be interpreted to estimate times over different running distances, such as the 5K, 10K, half marathon and marathon.<\/h6>\n<\/li>\n<\/ul>\n<hr>\n<p>&nbsp;<\/p>\n<p><span class=\"dropcap dropcap3\">J<\/span>eff Galloway is an <a href=\"http:\/\/www.jeffgalloway.com\/\">American coach<\/a>. He prepares athletes, studies training programs for them and with them to achieve results through constant improvement determined by the application of customized charts and schemes.<\/p>\n<p>He has adopted several methods throughout his career but, he says, the one that has provided him with the most accurate predictions is-as he has dubbed it-the &#8220;Magic Mile&#8221; test.<\/p>\n<p>The name, not hard to figure out, comes from the fact that it is a test that is based on running a mile (on the road but better on an athletic track) and interpolating the results with formulas that he has studied. The ability to accurately predict actual race results-regardless of the type of runner and his or her training-is impressive in accuracy, according to Galloway.<\/p>\n<p>How to do the Magic Mile test Here it is explained (but there is also an online calculator).<\/p>\n<h3 id=\"preparation\">Preparation<\/h3>\n<p>To perform the Magic Mile test correctly, you must.<\/p>\n<ul>\n<li>Run on a track (possibly): this is better because the distances are precise and you don&#8217;t have to rely only on GPS, which is known to be accurate within certain limits.<\/li>\n<li>Prepare to run it only every 2 to 3 weeks and run it only once<\/li>\n<li>Warm up first and perform 3\/4 sprints of 100 meters or so to get ready. Sprints should be done at the speed you will maintain in the Magic Mile and only for about ten steps<\/li>\n<li>Run the first MM by maintaining a sustained but not extreme pace for the first 3 laps and then accelerating only in the last one. Record the times of each lap. Remember that a mile is 4 laps (400 meters each) plus 9 meters and more (9.344 m, to be exact)<\/li>\n<li>Don&#8217;t run on threadmill because it may not be accurate in either the calculated distance or the time it gives you<\/li>\n<li>When you start the MM, don&#8217;t sprint but try to go right away at the speed you &#8220;feel&#8221; and maintain it<\/li>\n<li>Eventually relax by walking.<\/li>\n<\/ul>\n<p>Is that all? Indeed! Sort of. Now we need to &#8220;read&#8221; the results.<\/p>\n<h3 id=\"how\">How?<\/h3>\n<p>Do you have your numbers at hand? Here&#8217;s how you can convert them into your estimated race times.<\/p>\n<ul>\n<li>Add 33 seconds to your time on the MM and you get your pace on the 5k<\/li>\n<li>Multiply your time on the MM by 1.15 and you get yours. 10k pace<\/li>\n<li>Multiply your time on the MM by 1.2 and you get your pace on the half-marathon<\/li>\n<li>Multiply your time on the MM by 1.3 and you get your pace on the marathon.<\/li>\n<\/ul>\n<p>If you don&#8217;t feel like doing a lot of calculations there is an <a href=\"http:\/\/www.jeffgalloway.com\/training\/magic-mile\/\">online tool<\/a> on Galloway&#8217;s site that does them for you.<\/p>\n<p>The results are accurate only as long as these conditions are met: you must not be injured, the race temperature must be below 15\u00b0C, and the course must not involve frequent elevation changes (no hills, no elevations).<\/p>\n<p>So, do you want to try? All it takes is an athletic track, a stopwatch and some multiplication or addition. And you will know your pace.<\/p>\n<p>(Via <a href=\"https:\/\/www.podiumrunner.com\/training\/run-a-magic-mile-to-discover-your-race-potential\/\">Podium Runner<\/a>)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>There is a simple test to figure out exactly what your pace will be in the race. To know it you have to run the Magic Mile, but it&#8217;s nothing mystical!<\/p>\n","protected":false},"author":2,"featured_media":62295,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":true},"categories":[15827,15122,15211],"tags":[15239,19756,19757,19758,15120],"powerkit_post_featured":[],"class_list":{"0":"post-71629","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-running-main","8":"category-technique","9":"category-tips","10":"tag-contests","11":"tag-magic-mile-en","12":"tag-magic-mile-en-2","13":"tag-race-pace-estimation","14":"tag-run-en-2"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.5 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>How the &quot;Magic Mile&quot; can test your potential - Runlovers<\/title>\n<meta name=\"description\" content=\"There is a simple test to figure out exactly what your pace will be in the race. 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