I've been training for the mile for a couple months now. My previous pr is a 5:20 1600. I plan to drop down closer to 4:30 in the next few months. I would greatly appreciate some advice on how to improve my training.
Right now I am running 4x800 on Monday@ an average of 2:48.
Tuesdays and Thursdays I am weightlifting on the leg press, leg curls, and quad kick machines(3 sets of ten at 175lbs, 3x10 at 145, and 3x10 at 150). Also, on those days I go on an 80% effort 2 mile run after lifting.
Wednesday I run 6 hill on a 15% incline at 10 mph. for 1 minute intervals(1 min. rests).
Fridays I do speed. I started by doing 8x200 @ sub 32 sec. Now that I can hold that, I am now aiming to hold 4x400 @ sub 65 sec. I currently am running 62, 64, 70, and 71 for my times.
Saturdays I do 10x1 minute bike sprints with 1 minute rests and a running kettleball workout.
Sundays are my rest days.
I also am doing workouts before I go to bed Monday thru Saturday. 100 body-weight squats, 25 lunges each side, 100 sit-ups, 50 lateral sit-ups each side, 150 jumping wall taps, 150 calf raises, and 3 reps of 2 minute planks.
I have some speed. My pr for the 400 is 55 sec(I can probably beat that now). My 800 pr is 2:15(not so good).
I am willing to do whatever is needed to get below that 4:30 mark. It's my senior year and I run in Colorado.