Run easy mileage consistently
Do one interval workout each week
Do one tempo run each week
Include short hill sprints
Strength train 2 to 3 times per week
Improve running form and posture
Warm up before hard workouts
Practice mile pace in workouts
Increase weekly mileage gradually
Get enough sleep and recovery
Eat enough carbohydrates and protein
Hydrate well before and after runs
Taper before race day
Start controlled and finish hard
Race with even splits
Train with a faster group
Stay consistent for several weeks