1 / MAGIC MILE
WHY Devised by coach Jeff Galloway, it’s a simple way to estimate race times.
HOW After a warmup, run a mile as fast as you can, pacing yourself as evenly as possible. You should finish feeling you couldn’t now run more than 100m at the same pace. Add 33 secs to your mile time for your pace for a 5K; multiply it by 1.15 for your 10K pace; by 1.2 for half-marathon pace; and by 1.3 for marathon pace. On subsequent efforts, try to beat your previous time.