The running expert gives a step-by-step to determine your pace.
Long before the acceptance of the run/walk strategy for distance races such as the 10K, half marathon, and marathon, I began to use the one-mile (1.6km) time trial workout with my runners to predict potential performances.
Running a timed mile provides a reality check on your current goals, helps you determine a safe long run pace, and gives you a measurable way to track your progress during the season. Plus, it’s relatively easy to do, especially if you are wearing a watch on your wrist or using your phone to track runs. Some runner use their long runs to determine their pace, but the “Magic Mile,” as I’ve called it, doesn’t require days of recovery.
You can pencil the Magic Mile into your schedule every one to three weeks to get a barometre of your fitness and training. And a great perk of the Magic Mile is whether you are running for the entire mile or using the run/walk method, it’s been shown to work for runners of various abilities. Here’s exactly how to implement it:
Run It
Go to a local track or path for which you know the distances. To warm up, jog for 10 minutes. Then, do four 100-metre accelerations, gradually picking up speed, holding it, then slowing down. Finally, walk for three minutes. Now it’s time to do your first Magic Mile attempt.
Run a mile at your normal running pace—don’t push it. This is your baseline pace and you will train at this pace until you retest yourself in a few weeks. You can use your running watch or fitness tracker to time your run easily.
If you don’t live near a track, here are some guidelines: 100 metres is equal to about 1/6 of a mile, and 400 metres is just shy of a quarter-mile. If you run around your neighborhood regularly, it’s likely you know the various distances of your training paths.
Pace It
Now that you have your Magic Mile pace, it’s time to use your Magic Mile as a training pace. Always run your first lap or mile at a fairly easy pace so you have the reserves for a strong finish. Allow at least two days of rest with easy running after long or fast runs before running the Magic Mile. For example, if your run is a 5K, run the middle one mile at your Magic Mile pace.
Remember that several scenarios can stall your Magic Mile progress: starting too fast, inadequate rest, and hot weather.
Improve It
On subsequent attempts of your Miracle Mile, try to improve upon your previous time. Begin slightly slower than your normal pace, then gradually speed up so that end of your run is your fastest. At the conclusion, you should feel capable of running no more than a 400 metres or fewer at that pace.
If you’re not someone who runs long distances without walk breaks, you can still use the Magic Mile. I came up with the Run/Walk/Run method to help runners reduce their chance of injury while, at the same time, improving their ability to run. Frequent walk breaks actually help many people run faster during races. Simply pace your Magic Mile including your walks.
Apply It
You can use the time from your Magic Mile to predict the target pace for your 5K and long runs.
- Add 33 seconds to your Magic Mile for your 5K pace
- Multiply your Magic Mile time by 1.15 for your 10K pace
- Multiply your Magic Mile time by 1.175 for your 10-mile pace
- Multiply your Magic Mile time by 1.2 for your half marathon pace
- Multiply your Magic Mile time by 1.3 for your marathon pace
Magic Mile Calculator
After determining your Magic Mile, we’ll help you calculate your recommended training paces with this simple tool. Take the guesswork out of your 5K, 10K, 10 mile, half marathon, and marathon paces, and use the numbers provided here to guide your long runs, races, and training goals.
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Adjust It
You should rerun your Magic Mile every few weeks. It’s a good test for your training plan since your mile time should improve, likely by a few seconds, as you consistently train. Of course, as your mile time improves, you should adjust your 5K and long run paces.
If you find your pace isn’t improving, consider adding cross-training and strength training to your workout schedule. Another way to improve your time is by doing intervals. Remember, the improvements will be small, but the important thing is that you notice progress. Keep a training log in order to be sure your numbers are correct.
