Improving my mile running
 

ok I'd like to start a program for improving my running speed. ANy suggestions or links?

Currently I'm running a 5 minute mile *I'm only sort of proud of it*
this morning I attempted to run in 4:40 but I did it to fast and ended up stopped at 800 meters in 2 minutes.. Any ways to make sure I keep my speed at the right pace?

I have to lower my mile time to around 4:30 to place in top 3 in BC track n field