Friday, February 19, 2010

The Magic Mile

Have you ever wondered, "Am I running fast enough? Could I go faster? Am I going too fast? How do I determine pace for a 5k vs 10k?"

I found a training tip called, "The Magic Mile." When you determine your magic mile, then you can determine your race pace. Here's how it works.

Warm up. At least a mile, and maybe 2. This test is best performed on a track so you can make sure you have accurate distance.

Run 1 mile. Do this at FASTER than your normal pace, but not so fast you are totally gasping for air, or want to throw up. The time you run this mile is your own personal magic mile. Then to determine Race Pace:

add 33 seconds for your pace for a 5K
multiply by 1.15 for 10K pace
multiply by 1.2 for half marathon pace
multiply by 1.3 for marathon pace

There is a nifty little calculator HERE that will do the math for you.

Repeat this test about every two weeks to really determine an accurate pace. And watch all the improvement you will make!

This is a great way to find your pace and try it out at different distances. But, the best way to determine pace is to RUN THAT DISTANCE and see what happens. So predict your pace, try it out, and then make adjustments from there.


1 comment:

  1. I am gonna try it! I am going to do both, run the mile and also try a 5k and then compare. Just curious to see if they are similar... I am sure they are but either way, should be interesting. I was maybe going to do it last Friday but because of the LAME SNOW I decided to wait until it was nicer outside. I will go to Erie High and try it on the track as soon as the snow melts =) THANKS