If you want to train for the mile. You need to start off with running six miles five times a week. Then when you actually running on a track, you want to run your first lap quick but not a sprint. Then you want your next one to be faster than a jog. Then you want to run a little bit faster than a jog. Then your last lap, you want to go hard but not an all out sprint. Then when you come down the home stretch, you want to be in an all out sprint and then run right through the finsh line.