Run up hills. Be sure to be perpendicular to the hill and lift your knees, using the proper healthy running form. Run intervals. Run the mile four times, an 800 six times, a 600 eight times, or a 400 ten times. Vary these. Miles should be close to race pace with 3-5 minutes rest intervals. The 600s and 800s work best at 5 seconds per 400 faster than race pace and 2-3 minutes rest interval. 400s in 86-92 would develop adequate speed. Rest 1:30 between each 400 Practice speeding up when you run. Run a comfortable pace then speed up for about 50 to 100 meters then slow down again. Repeat. Run hard courses. Most people do not run very fast when practicing so it is best to run hard courses to still speed up.
Eat pasta for dinner. Muscles receive energy from glucose which is found in pasta. Go to bed early and make sure you get enough good quality rest before your big race. Wake up early. Save yourself enough time to eat a good, but light breakfast at least an hour before the race.
Do dynamic stretching beforehand, not static. Dynamic is more moving (i. e. Lunges) and static is more still (i. e. Touching your toes).
Your first mile should be about 6:25, but preferably faster. Get your second mile split. It should be under 13:00.
