So I decided to spontaneously run an indoor track season with 0 opportunities to actually train on track or any form of preparation.
I need to earn some money over the winter and am working from 7am to 8pm on average, so i don't have a lot of spare time on my hand.
All I've been doing since christmas is 4 to 5 moderate effort runs (6:45 to 6:00) a week and occcasionally some strides, totalling probably around 30-35 miles a week.
Before that I had a pretty much awful XC season that consisted of one 26:20 8k in november and a 16:55 5k in december, after falling ill for a few weeks. Last time I was decently in shape was probably at the end of september.
So far, I've run 1:56.4 and 4:01.5 in the last week of january.
What can I aim for in summer, if I can expect three months of proper training and preparation?