Breaking 5 minutes in mile

With a 2:05 you should easily be able to go sub 5, just make sure your splits are solid. Think about it this way, with your 2:05 you do (on average) a 62.5, 62.5 back to back, all you have to do for a 4:59 is a 75, 75, 75, 74, thats more than 12 seconds slower per lap, which I know doesn't seem like much slower but when you are only covering 400m, 12 seconds per lap is a lot.

But since you only have a week and a half you need to put your hard workouts early on and taper later on (since I am assuming your main track season is over and you are just looking for this local meet):

Monday: strength workout, since you are a sprinter you need to work on running hard for a longer amount of time. Do 9-12 400m repeats at 72-75 seconds (since you have such a short amount of time you should get used to the pace you will be running in the race) with a 60 second rest, take a 4-5 minute rest when you are halfway done with the workout.

Tuesday: 3 miles slow recovery run (I'm putting this at a small number of miles because you are a sprinter and idk how you will handle long runs the day after a workout, but feel free to adjust, the point of the recovery run is to never get out of breath or further break down the muscle, but just to promote healing.

Wednesday: 3 minutes hard, 1 minute easy, 3 minutes hard, 1 minute easy, etc for a total of 20 minutes. That is 5 sessions of hard and 5 easy, (no rest in this session, obviously you have to bring a watch, the distance does NOT matter, you only care about how long you are running here, I would do this on a dirt trail, not on a track or on a treadmill because you don't want to get caught up in the distance or your pace.

Thursday: 3 miles slow recovery run (again adjust as needed)

Friday: Begin to taper your workouts, but you still want a workout. So do something to work on race pace more than strength (which was monday and wednesday) since you need to get used to the pace more than anything (you already have the speed). Whatever you do, don't do 400m repeats because sprinting that far will promote too much lactic acid and flatten your legs for the race. Do something like 8x300m repeats or a pyramid: 100, 200, 200, 300, 350, 300, 200, 200, 100. And make sure that all of this is at about 72 per 400m pace, wear a watch and glance (don't look too long) at it each 100m to make sure you are on pace and adjust your pace as needed, yes, this will require math beforehand.

Saturday: Long slow, somewhere around 5 miles only if you can handle it.

Sunday: Rest

True taper begins here, don't need to taper as long as people think.

Monday: 5x200m repeats at racepace.

Tuesday: 2-3 miles slow

Wednesday: Race. by a week and a half before your race, I assumed that this was race day, so obviously just race here.

Also, be careful of shin splints

first, realize that you CAN do it. 2:05 is great! you can run much faster than 5:00. since you're speed-based, do things that will help your mentality going into the race. try some hill work, do 2(5x400m) at 75 with 2 minutes of rest. you'll have a good feeling of what to do next week. keep doing what you're doing, otherwise. you'll be fine.

yeah i'll definitely try those 400m repeats at mile pace. The only problem is that I don't own a watch my Nike one broke and even since i returned it i stopped using one. Ill probably take my phone or have a friend take my splits. Should I take today off since i had a race yesterday (400) or do a workout/recovery run?

I've ran the 1600 once and only managed a 5:07 my distance prs are horrible. My 5k pr is only a 18:40. I'll probably do the 400s today!

Tell us how it goes