How to run the mile

Section out a route into 400 meter increments. The best routes will be flat at the beginning, uphill in the middle, and flat at the end.

Figure out your time splits in relation to your mile time. If you run above a 5:15 mile, for instance, run a consistent 90 second 400m split. For every 15 seconds you run less than a 5:15 minute mile, take 8 seconds off of your split time. (5 minute milers run an 82 second split, 4:45's run a 74 second split, 4:30's run a 64 second split).

Warm up for your run. Usually for mile-runners, a mile and a half warm up is average. Stretch out and drink at least 12 ounces of water before the workout. Get your focus on the task ahead, and visualize yourself running at a comfortable yet difficult pace.

Start your first split of 400m. The pace should feel comfortable, but also should feel a little bit faster than a normal workout. Synchronize your pace with your watch, trying to run your split time (90 seconds for 5:15 runners, etc.).

After the 90 seconds and 400 meters are up, stop and break for 3 minutes. Break time in between splits should be enough time for the runner to feel good enough to run again. The greater the break time taken in between splits, the greater the number of splits the runner will be able to run. The shorter the break time in between, the faster the runner gains stamina. Therefore, if a runner wants to gain stamina very quickly, they will need to take shorter breaks.

Milers should run about 8 splits of 400m in order to get the full effects out of the workout. Sometimes, running up to 12 splits can be extremely slump-breaking, but for the most part 8 splits is the number to shoot for.

Cool down after the splits, 1 to 2 miles being a good distance. This is one of the most important step in the process, so don't skip out on it. Some runners respond better with stretching after this phase than others, so do so according to your reactions to it.

Do this routine, alternating between hard and medium speed, every 4 or 5 days. Make sure to run mileage, 3 to 5 miles, on the days in between to maintain your stamina for the next speed work workout.