First, read the English article below.

Instead of looking at the whole, break down the mile into parts; it's a lot more manageable to work on your skills in 90-second chunks. When you get to that 90-second 1⁄4 mile (0.4 km), start working on your 1/2. When you can do a half mile around 3 minutes, you'll be jazzed to see if you can keep the pace. So skip the unnecessary duress on your knees and break it into pieces. Psychologically, your brain looks at that 6-minute mile and goes wah-ha-ha-ha-ait a second. 6 minutes? Are you crazy? But 90 seconds of going all out? ...Why not? That stands for High-Intensity Interval Training and it's quite possibly one of the best things you can do for your mile time and for your overall athletic performance. It's like sprints (as discussed above), but repetitive and cyclical. For example, you might run all out for one minute, rest for one minute, and repeat for 8 or so cycles. Eventually, that 6-minute mile seems like a leisurely walk in the park. As you get better at it, up the intense periods. Go to 75 seconds of running and after that, 45 seconds of rest. Keep going in small increments until you're up to two 3-minute chunks. Then all you have to do is piece them together! When you train, run more than just that goal of 1 mile (1.6 km). Speed isn't the only key -- endurance will get you going, too. So take a break from your speed training and go for a nice, long jog to break up your running routine. When you routinely run 5 miles (8.0 km), the 1 mile (1.6 km) poses way less of a threat. Use it as a reason to change up your environment. Move your run to the gym, your home treadmill, or a different trail outside. It's about keeping your mind fresh, too! The third player here, in addition to endurance and speed, is strength. To propel your body at this speed, you're gonna need to build it up. Jogging the track for miles won't do you as many favors as a hilly track will! Getting your heart rate up and your muscles earning it on inclined terrain primes them to take you to the next level when the ground is flat. This... 

Now, please write a short abstract for it in Chinese. Abstract:
把1600米均分成四段以及两段来完成。 采取HIIT训练法。 通过长跑来进行耐力的训练。 跑坡道。 开始按时训练。 如果你要进行比赛，请记住以下几点。