The time-based approach is best for beginners and novice runners. Simply use the basic principles behind the interval method, and adapt it to fit your needs using these example workouts:īeginners can use the work-to-rest ratio principle and adjust as you gain fitness. You also don’t necessarily need to perform a “Magic Mile” to start enjoying the benefits. Galloway’s website includes a “Magic Mile” calculator for this purpose.ĭifferent athletes will use different intervals and run/walk ratios in order to optimize the effectiveness of the method. Take your mile time and use it to predict your race pace and corresponding run walk strategy and ratio.Run a mile at a hard effort as evenly paced as possible (you should finish feeling that you could not have maintained the same pace for another 100 yards).Perform a few accelerations or strides.The best place to start is by using what Galloway calls the “Magic Mile,” which is a workout designed to help you determine your goal race paces and also your work-to-rest ratio for your run/walk intervals.
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