Yeti, here’s some rep sets to help with your mile challenge.
1600 meters = 4 laps = 5 min = <75 sec per lap this is your target race pace.
Do a timed mile to find your current race pace and work out what the lap time is. Then ever 4/6 weeks you should be able to take a second or 2 off per 400m in the sets.
Speed Sets
[list][*]5 x 400 meters – 90 sec rest – a little over race pace[/*]
[*]500, 400, 300, 200, 100 – 60sec rest, 30sec between 200 & 100 – At race pace, getting quicker as reps get shorter.[/*]
[*]8 x 200 meters – faster than race pace – 2 min recovery (swap this to 5 x 300 after a few months with 4/5 min recovery, same pace)[/*]
[*]3 x 1000 meters – 1 min rest – just under race pace[/*][/list]
Start with 1 of these sets a week for the first 4 weeks, at the most only ever do 2 of these sets a week. Have a rest day after a rep day.
(Make sure you warm up well before these sets)
Mix in with 5k runs, steady pace <30min (start at 3k if you can’t do the 5). If you can do the 5 already increase this distance slowly as you feel like it. Do about 2 of these runs a week.
Good luck. 🙂
PS: I’m not an expert. (though some of this came from one)