The mile - a test of both speed and endurance - is the classic running distance. Improving your mile time also translates to running well at other distances.
Instructions
1. Achieve a thorough level of running fitness. This takes at least 12 weeks if you're starting from scratch.
2. Rehearse running at a pace that makes you fairly breathless but that is still short of sprinting.
3. Perfect your pace. As much as possible, find the speed you can just about sustain for most of the mile without going into oxygen debt.
4. Try this workout: Run 1 to 2 miles to warm up. Run hard for 60 seconds. Walk for 60 seconds. Jog for 2 minutes. Start with four hard runs, increasing to six to eight. Or divide the eight sections into two blocks of four, with a 10-minute jog between the two sets.
5. Try uphill repeats. Sprint up a 150- to 200-yard hill. Walk or jog back down. Begin with 4 or 5; build up to 10. Running hard uphill builds power in the legs.
6. Run your own race. Don't get caught up in the pace or tactics of the other runners, especially in the early going.
7. Watch the elbows. Milers must often jockey for position.
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