What is the Magic Mile?
The Magic Mile is a simple time trial devised by Olympian and coach Jeff Galloway, best known for the run-walk-run method. You run a single mile as fast as you can while staying in control, then use the time to predict the pace you can realistically hold in races — and to check that your goal is realistic before you commit to it.
The Magic Mile formula
10K pace per mile = Magic Mile time × 1.15
Half-marathon pace per mile = Magic Mile time × 1.2
Marathon pace per mile = Magic Mile time × 1.3
Galloway notes that the predictions assume you have trained properly for the distance, that race day is 60 °F (about 15 °C) or cooler, and that you pace sensibly — including walk breaks if you use them.
Magic Mile chart
| Magic Mile | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|
| 6:00 | 20:21 | 42:52 | 1:34:23 | 3:24:30 |
| 6:30 | 21:54 | 46:27 | 1:42:15 | 3:41:33 |
| 7:00 | 23:27 | 50:01 | 1:50:07 | 3:58:35 |
| 7:30 | 25:01 | 53:36 | 1:57:59 | 4:15:38 |
| 8:00 | 26:34 | 57:10 | 2:05:51 | 4:32:41 |
| 8:30 | 28:07 | 1:00:44 | 2:13:43 | 4:49:43 |
| 9:00 | 29:40 | 1:04:19 | 2:21:35 | 5:06:46 |
| 9:30 | 31:13 | 1:07:53 | 2:29:27 | 5:23:48 |
| 10:00 | 32:47 | 1:11:27 | 2:37:19 | 5:40:51 |
| 10:30 | 34:20 | 1:15:02 | 2:45:11 | 5:57:53 |
| 11:00 | 35:53 | 1:18:36 | 2:53:03 | 6:14:56 |
| 11:30 | 37:26 | 1:22:11 | 3:00:55 | 6:31:58 |
| 12:00 | 38:59 | 1:25:45 | 3:08:47 | 6:49:01 |
| 12:30 | 40:33 | 1:29:19 | 3:16:38 | 7:06:03 |
| 13:00 | 42:06 | 1:32:54 | 3:24:30 | 7:23:06 |
How to run the Magic Mile
- Warm up with 5–10 minutes of easy running or walking and a few gentle accelerations.
- Run four laps of a 400 m track (plus 9 m for a true mile) or a measured flat mile.
- Start steady and speed up only in the last half-lap. The goal is your best controlled effort, not an all-out sprint.
- Repeat every 2–3 weeks during a training block to track progress.
Use the prediction as a ceiling. Galloway treats the result as your best possible pace on a good day. Many run-walk runners set their goal pace a little slower than the prediction for extra safety in the marathon.
Compare with the race time predictor, try the classic Yasso 800s, or plan walk breaks with the run-walk calculator.
- Galloway J. Predict race paces with the Magic Mile. jeffgalloway.com.
Last reviewed: September 2026 · Health disclaimer