Sprint shorter distances than the mile. It's time to get on the track and kick up your 800, 400, or even your 200 m time. (A mile is about 1600 meters long). Being able to run these shorter distances at a faster pace can help you run that mile faster. For example, if you've gotten your 800 time down to 3 minutes, then you won't be able to run your mile in 6 minutes due to the fact that you'll slow down because you'll be running for twice as long. It will help you get your mile time down significantly if you're used to running those 800s in 4 minutes. Here's how to do it: Do interval training for the 800. Run the 800 as fast as you can, and when you're done, walk 400 meters. Repeat until you've run the 800 4 times. Remember to pace yourself; your goal should be to hit all of those 800s at around the same time. Some people say that the 800 is the toughest race on the track because it requires both intense speed and endurance. 590103 1b1.jpg Do interval training for the 400. Run a 400, walk for 200, run a 400, walk a 200, and so on, until you've run 6-8 400s. Do interval training for the 200. Run a 200, walk a 100, run a 200, walk a 100, and repeat until you've run at least 8 200s.

Watch more How to Run a Marathon videos: http://www.howcast.com/videos/54738-How-to-Train-for-a-Marathon

Shave precious seconds off your running time and you just might win your next 5K.

Warning Always consult a physician before attempting to do any exercise or exercise plan.

Step 1: Get proper running shoes Acquire the proper running shoes. Go to a specialty store and get fit for a quality pair. Don’t wear your running shoes for anything but running.

Step 2: Practice interval training Practice interval training by running on a track at your race pace for two to three minutes followed by a 90-second rest. Aim for 90 strides in 30 seconds, alternating hills and sprints. Do intervals no more than twice a week, and rest the day after your interval.

Tip Stay hydrated by drinking plenty of water, especially before and after workouts.