Trimming my mile

Question
I am trying to cut my mile time down from a 7:37 to a 6:30.  I've managed to shave off about 40 seconds in the past three weeks but hit a wall. I was just wondering if it is better to run the distance you are trying to improve, or to run sets of shorter distances. For example, Four 400M runs as opposed to one straight mile.

Answer
Hi Colin
Long range to maximize your mile time is a very solid foundation of 3 months to develop the transformation of capillary network beds and mitochondria which are the power plants of the cell that supply the most energy.On a short term program with out the process i mentioned for optimal performance you want to do longer intervals of 800's 1200's 1600's and 2400's with longer rest recovery rest periods in between.These will build strength to maintain what ever natural speed you are blessed with.Any questions just give a shout out Collin.


All the best

John