5 The “Magic Mile”

The “Magic Mile” time trials (MM) are reality checks on your pacing. These should be done on the weeks noted on the schedules (starting see here). The MM has been the best predictor of current potential and helps us 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 these with about 10 minutes of very easy running with liberal walk breaks
• Do 4-6 accelerations as see here – no sprinting
• Run around a track if at all possible (or a very accurately measured segment)
• Time yourself for 4 laps (1,600 meters). Start the watch at the beginning, and keep it running until you cross the finish of the 4th lap. Note this time in your journal.
• On the first MM, don’t run all-out: run at a pace that is slightly faster than your current 5K or 10K pace.
• Only one MM is done on each day it is assigned
• On each successive MM (usually 3 weeks later), your mission is to beat the previous best time. Be sure to record each MM time in the journal.
• Don’t ever push so much that you hurt your feet, knees, etc.
• 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 we will use the fastest MM time to set a realistic pace in your race.