Garmin Magic Mile
Raymond Freedman
Beginners or recreational runners who are new to a training program may even have questions about their daily training pace or their ideal running pace during workouts as they follow their training plan.
In this guide to the magic mile calculator, we will discuss the magic mile calculation, how to perform the magic mile test, and how to calculate your race paces and finish times based on the magic mile formula.
He created the magic mile formula after compiling hundreds of race finish times and comparing the race paces that led to those finish times to the training paces in workouts after working with more than 300,000 runners for more than 40 years.
This is useful for runners who are working through a training plan in the build-up to a race because you can adjust your training paces and set realistic goals for your long run pace, interval workouts, and race day performances as your current fitness level changes throughout the duration of the training program.
In other words, finding out that your half marathon pace should be 8:45 minutes per mile based on your magic mile time formula is only going to be accurate and valid if you follow a half marathon training plan.
Jeff Galloway championed the run-walk-run method (also called the run/walk method), so if you are using the Galloway run-walk-run method for a half marathon or marathon, you are supposed to take the walk breaks as provided for your goal time.
The accuracy of the magic mile calculator also decreases if the race day temperatures are above 60F, as running in the heat can impact endurance, heart rate, time to exhaustion, and thus potential running paces.
If you find that you have adjusted your long run pace and workout paces based on your one-mile time trial and you are feeling like you are not recovering well, seem to be overtraining, or have concerns about burnout, you should definitely dial back your training pace and listen to your body.
Your heart rate is subject to fluctuations based on your recovery status, the environmental conditions, your hydration, and your overall health, so you can better heed the needs of your body while still running at the right training pace based on your current fitness level.
Where I think I can blame the developers is in the unit conversion. I'm convinced Garmin use imperial units in their software (yey, go Liberia, Myanmar and USA). I bet mr. Galloway has put in the length of the runs in km, but the developers has interpret them as miles. Or perhaps more realistically: there is a formula given to the developers how to calculate the next length of the run, but they have mixed up the units or something badly.
So are you as me, doing 2 exercises a week, running 4-10km per exercise, then I strongly suggest that you do not put the extra strain on you body following the runs in Garmin's "Galloway's10k plan". At least not until there is a update on the plan.
As the OP need to add the following: I got an indirect feedback from the Galloway team through Garmin support. They said that the long runs are not meant to be a continuous running exercise. The "run-walk-run" principle is to be used. This is briefly mentioned in the Galloway videos.
Oh wow I think you might be right! I recently asked for experiences with extremely long runs in this plan on the Garmin runners Facebook page. I did notice that the lenghths I had to run were actually miles converted to KM, but I never realised that this could have been a mistake from Garmin. I was doing a 5k plan with a time goal, but in week 4 I was already running 7.5 KM, and this week it was 9. I just quit my 5k program and changed it to a 10k without time goal hoping that the time goal was the problem, because I just could not get faster with these ling runs. But now that I've read this, I think that the problem is with how Garmin programmed this plan.
I find it strange that Garmin still has not looked into this. Because this post is over a year old, and I have read other posts that are even older that also describe this program to be to hard with too long distances. I wonder whether Garmin actually reads these posts.
I am sorry that this thread has not been updated, but we do read these posts as much as we can! 3565978 is correct. Galloway's plan focuses on his philosophy of using the Run-Walk-Run method throughout long runs. In the 'Choose Coach' process of setting up a plan, Coach Jeff does explain that his focus would be on long slow workouts that increase beyond race distance while utilizing the Run-Walk-Run method so that you will know you can go the distance. So if you are completing the workout in this format, his theory is that it is not over training.
Mmhh, it seems to me that you don't get the point. Galloway is correct, but his plan is for a 10K miles run, that translates in 16Km. But when garmin converted the plan did a mistake, so if you are not in the US and/or are not using imperial units, you think you are training for 10K (i.e 10km) but that's 16Km. And you get these workouts
As the name implies, this is simply a long run that gradually increases in distance throughout the plan. You'll begin each long run with a 5-minute warm up, and end with a 5-minute cool down. Run at a pace that is about 3 to 4 minutes per mile slower than your race pace.
The Magic Mile is a running pace calculator developed by Jeff Galloway, a world-renowned running coach, author and former Olympic runner. The Magic Mile is a simple, yet effective tool that helps runners determine their optimal running pace and is used by thousands of runners worldwide.
The time taken to complete the mile is then used to calculate your running pace, which is the time it takes to run a mile at a specific speed. This pace can then be used to determine your ideal running pace for different distances, such as 5k, 10k, half-marathon and marathon.
During steady-state running, your heart rate and breathing rate should remain relatively stable and constant. This type of workout is often listed as easy running to build endurance and improve cardiovascular fitness. Especially, useful for long-distance running events, like the half marathon or marathon, where maintaining a consistent pace is essential to finishing the race.
In general, I recommend all of our athletes get even an entry level GPS watch. It makes planning your future run/walk intervals much easier and is going to make this test easier as well. Yes, I recommend them over the Apple or FitBit.
Instead, remember that you want to start out with the effort feeling just a tad uncomfortable and then try to hold on. Know that the longer you go, the harder this pace is going to feel. So do your best to hang on.
By completing the Magic Mile at regular intervals, you can track your improvement and see how your pace changes as you become a stronger and faster runner. This can be a great motivator and can help you stay on track with your training program.
great question! No, I would say your magic mile is a go hard kind of effort. So you will not want your runs to be that hard. Instead focusing on the easy effort during your 4 min run (i.e. could you speak a sentence or two without feeling winded).
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When long-time running coach and Olympian Jeff Galloway needed a way to predict race performance for his clients (given appropriate training) for multiple distances, he did some research. Galloway spent a decade trying various formulas and using data from the athletes he worked with and his many coaching programs and running retreats, and discovered that the most accurate predictions came from using a one-mile time trial. Galloway calls this workout the magic mile (MM).
A track is the simplest way to measure your MM, although GPS data and a stretch of flat road works great as well. If you opt for the road, make sure to measure your distance several times before you run your MM, since accuracy is important in this calculation.
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