Magic Mile Calculator
Predict your race paces using Jeff Galloway's Magic Mile method
Calculate Your Race Paces
Enter the time it took you to run 1 mile as fast and steady as possible.
Example Calculation
Example: 7:23 Magic Mile
Magic Mile Time: 7 minutes 23 seconds (443 seconds)
Target Distance: 10K
10K Calculation Steps
1. Apply 10K formula: 443 seconds × 1.15 = 509.45 seconds
2. Convert to minutes: 509.45 ÷ 60 = 8.49 minutes
3. Convert decimal: 0.49 × 60 = 29 seconds
4. Result: 8:29 per mile pace
5. 10K total time: 52:46
How to Perform the Test
Warm Up
Run 1 mile at 60-65% effort
Accelerations
5-8 strides of 50-80 meters
Magic Mile
Run 1 mile as fast and steady as possible
Cool Down
Walk 5 min + easy 1.5 mile jog
Pace Formulas
Developed by Jeff Galloway, former Olympic marathoner
Understanding the Magic Mile
What is the Magic Mile?
The Magic Mile is a performance prediction method developed by Jeff Galloway, former Olympic marathoner and renowned running coach. It uses a single mile time trial to predict your race pace for various distances from 5K to marathon.
Why Does It Work?
- •Based on lactate threshold relationships
- •Accounts for aerobic capacity decline over distance
- •Validated by thousands of runners
- •Simple and accessible testing method
Using Your Results
Race Pacing
Use predicted pace as your target race pace
Training Zones
Base training paces on race pace predictions
Progress Tracking
Retest monthly to track improvements
Tip: Jeff Galloway observed 3-5% improvement every 6 months with consistent training.
Factors Affecting Performance
Environmental
Temperature, humidity
Heat slows pace by 1-3%
Course
Hills, surface, elevation
Hills add 10-30 sec/mile
Training
Volume, consistency
Higher volume = better endurance