First, find your baseline.
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. To perform the “Magic Mile” you:
- Warm up with a slow, one-mile run.
- Perform a few accelerations or strides.
- 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)
- Walk for five minutes to recover
- Take your mile time and use it to predict your race pace and corresponding run walk strategy and ratio. Galloway’s website includes a“Magic Mile” calculator for this purpose.
Different athletes will use different intervals and run/walk ratios in order to optimize the effectiveness of the method. You also don’t necessarily need to perform a “Magic Mile” to start enjoying the benefits.
Simply use the basic principles behind the interval method, and adapt it to fit your needs using these example workouts: