Galloway Calculator
Plan your training using Jeff Galloway's Run Walk Run method
Magic Mile Test
What is the Magic Mile?
Warm up 10 min, then run 1 mile as fast as you comfortably can. This predicts your race times using the Galloway method.
Minutes
Seconds
Run-Walk Strategy
Run 30 seconds, Walk 30 seconds
Race Predictions
5K
28:31
5:42/km
10K
1:00:31
6:03/km
Half Marathon
2:11:00
6:13/km
Marathon
4:32:29
6:27/km
Training Paces
Magic Mile Pace4:58 /km
Marathon Race Pace6:27 /km
Long Run Pace7:07 /km
Easy Run Pace7:26 /km
Weekly Schedule
Tuesday5-8
Easy run (run-walk)
Stay conversational
Thursday5-8
Easy run or cross-train
Optional rest day
SaturdayBuilding weekly
Long run (run-walk)
Use run-walk intervals
Sun/Mon/Wed/Fri-
Rest or walk
Recovery is essential
Galloway Benefits
- Reduces injury risk through regular walk breaks
- Allows faster recovery between runs
- Often results in faster finish times
- Makes distance running accessible for all levels