The pigeons flew hundreds of miles, averaging speeds of a mile a minute, with messages strapped to their legs in tiny capsules.
鸽子飞行数百英里，平均速度每分钟一英里，信息就放在小胶囊里绑在它们的腿上。
You can start adding speed by warming up for a mile and then running at a faster pace (breathing heavy but still in control) for a minute and then recovering at an easy pace for a minute.
你可以先跑个加速度的一英里来热热身，再加速度跑个一分钟，然后再恢复到一个平缓的速度跑个一分钟。
If a 3 mile run normally requires a 5-10 minute walking break, try and run the entire time instead of increasing the overall mileage for the week.
如果跑3英里通常需要5 - 10分钟的间歇走路时间，可以试试跑完整个路程而不是增加这周的总跑步里程数。
Much like the goal of wanting to run a 5-minute mile, we can start by looking at where we are as a programmer versus where we want to be.
和想5分钟跑一英里差不多，我们可以从对比现在作为程序员的自己和所期望能成为的程序员来入手。
A 150-pound person who runs for 60 minutes (with a pace of a 10-minute mile) will burn about 680 calories, or roughly the number of calories in a Whopper from Burger King.
一个150磅的人跑步60分钟(大概是10分钟每英里的速度)会消耗大约680卡热量，或者说大概是一个巨无霸汉堡的热量。
I do my best work when I have a goal with clear, measurable criteria for success. For example, I want to run a 5-minute mile.
当我有一个清晰的目标以及一个可以衡量的成功标准的时候，我做的最好。
I jog about three times a week, for about 3-4 miles each time at about a 7-1/2 minute per mile pace for general conditioning, so that's my frame of reference.
我一周慢跑三次左右，每次大概跑3-4英里，每英里大约用时7.5分钟（普通锻炼效果），这就是我的参考标准。
With just six weeks left before Chicago, it was very doubtful that he would be able to run a full marathon at a tempo one minute per mile faster than his best, current 5k!
我非常怀疑他能否在6周之后举行的Chicago马拉松上，以比他当时最好5 K每英里快1分钟的配速完成一个全程马拉松！
As incredible as it seems, many marathoners perform their long runs at a specific, slower-than-goal pace and then expect to complete their marathons at a tempo which is about a minute per mile faster!
似乎难以置信，许多马拉松人平时按一个慢于目标配速的具体配速跑长距离，却期待着比它每英里快约1分钟的配速完成他们的马拉松！
Travelling one mile through a residential area at 20mph versus 30mph will only add 60 seconds to your journey time — we encourage drivers to take a minute and save a child's life.
在一个居民区，以每小时20而不是30英里的速度行驶一英里仅使行驶时间增加60秒——我们鼓励司机们多花一分钟的时间来拯救一个孩子的生命。
Travelling one mile through a residential area at 20mph versus 30mph will only add 60 seconds to your journey time — we encourage drivers to take a minute and save a child's life.
在一个居民区，以每小时20而不是30英里的速度行驶一英里仅使行驶时间增加60秒——我们鼓励司机们多花一分钟的时间来拯救一个孩子的生命。
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