<p>I am an adult, but many years ago I ran the mile and two mile outdoor track events. My training methods were not conventional as I did not do speed work, yet I was quite successful. The training method that worked best for me was to run 10 miles a day everyday except for competition days. I ran the ten miles alternately, depending upon my mood, on the track or on a hilly road course. Within a few months I consistently ran 10 miles in 60 minutes on a track without any competition. Every weekend I competed in one or two 5k or 10k events. In less than 4 months I was able to consistently run sub 4:40 miles. And we are talking decades ago.For me, running a 4:20 mile required a lot of speed work in addition to the daily distance work. I was also a wrestler & weightlifter, but I never lifted weights for my legs or lower body as that may slow your times. My muscles were not tight in the sense that I really didn’t need to stretch much and I rarely got injured. In short, lots of demanding distance running & high level of frequent competition helped me. It is best to train and to compete year round and to compete in a variety of distances–especially the 5K. Many of my competitors competed only in the mile, half mile & ran quarter mile legs on relay teams. Personnally, I hated the half mile as it ruined my stride, but did successfully run quarter mile relay legs as I used a different stride than my mile or distance stride. Pattern breathing is also very important. I was taught by a former decathlete for the Taiwan Olympic Team–two breaths in the mouth & one out the nose= the pattern.(Not necessary for races above two miles, but critical for competitive mile running.) Much depends upon your body type --slow twitch vs. fast twitch muscles-- and whether or not you injure easily or need much recovery time.(I don’t know how I came across this thread;just noticed that it is an old thread.)</p>