A major source of stress is setting a goal that is unrealistic. Sadly, many runners don’t know what is realistic. In the early 1990s, I started using a one-mile time trial (called a magic mile, or MM) as a reality check on current time goals. After looking at the data from thousands of runners, I’ve found this to be the best way to predict the best performance possible during a training program. By adding 2 minutes per mile to the predicted marathon pace, you can set a conservative long-run pace that will reduce injury risk. By the end of the training program, I’ve found the MM to be the best predictor of a potential top performance in an upcoming race.
This one tool gives you control over your goals and your pacing. Making regular “reality checks” on your current potential activates the frontal lobe, taking control over the anxieties that are generated by the reflex brain. Maintaining control and setting realistic goals activate the positive peptides that improve attitude and motivation.
The magic mile (MM) time trialsare cognitive checks on your goal. These should be done on the weeks noted on the schedule. The MM has been the best predictor of current potential and helps to set a realistic training pace. With this information, you can decide how hard to run during various situations. (If you have any injuries you should not do the MM.)
Warm up for the MM with about 10 minutes of very easy running with liberal walk breaks.
Do four to six accelerations—no sprinting.
Run around a track if at all possible (or a very accurately measured segment).
Time yourself for four laps (or an accurately measured mile). Start the watch at the beginning, and keep it running until you cross the finish of the fourth lap.
On the first MM, don’t run all-out, but rather run at a pace that is only slightly faster than your current pace.
Only one MM is done on each day it is assigned.
On each successive MM (usually 2-3 weeks later), your mission is to beat the previous best time.
Don’t ever push so hard that you hurt your feet, knees, or any other body part.
Jog slowly for the rest of the distance assigned on that day, taking as many walk breaks as you wish.
At the end of the program, do the math listed in the next section, Galloway’s Performance Predictor.
Training pace is at least two minutes per mile slower than predicted maximum marathon pace (MM x 1.3).
After you have run three of these MMs (not at one time; run on different weekends), you’ll see progress and will run them hard enough so that you are huffing and puffing during the second half. For prediction purposes, you want to finish feeling like you couldn’t go much farther at that pace. Try walking for about 10 to 15 seconds at the half during the MM. Some runners record a faster time when taking short breaks, and some go faster when running continuously. Do what works for you on the MM.