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

This programme culminates in a mile race or time trial at the end of the eighth week. Each week, space out the three sessions rather than doing them on consecutive days. Any other weekly sessions should be run at an easy pace, the distance dependent

-mile time.          It doesn't have to be on a track - just pick somewhere flat and even and, unless you are entering an official race, repeat your mile time trial at the same place at the end of the programme. Once you have your mile time, use it to work