; 4-6 x 60m strides OR 4-6 x 10-sec hill sprints    Session 3: 5K or 10K raceWeek 7Session 1: 1-2 miles easy; 4-6 x 60m strides; 3-5 x 600m at CMP with 600m jog/walk; 1-2 miles easy    Session 2: 20-30 mins at tempo pace; 2-4 x 200m CMP with 200m jog

Get properly warmed upWarm up thoroughly before your mile time trial and race. Jog for 10 minutes or so and then perform some strides. It's fine to do some mobilisations and dynamic stretches, but don't hold static stretches - research shows

. "Running at mile race pace or faster is hard work. The body strives to find a more efficient manner when it's asked to run at these paces on a regular basis. Form improvements are also a result of the strides, accelerations and fast finishes that are all a