Ran 2:59 at Chicago 6 months ago.
Trying to run 4:59 for the mile in the next 5 months (will be a time trial, hopefully on a track if it's open)
Every of those 3 running years is very similar : average 50 to 60 MPW during the summer half the year, and 10 to 30 MPW for the other half, focusing on the gym and gaining 25 pounds every winter (losing them during the running part).
I evaluate that I would have ran the mile around 5:15 or maybe even 5:10 last year when I was in marathon shape (pure guess but felt I was faster than in 2018 where I ran a mile time trial in 5:19). Was following Pfitz 18/70 during this last marathon training.
Here is what I'm thinking of doing :
Monday : Rest
Tuesday : Long intervals (400 to 800m)
Wednesday : Easy 4-5 miles
Thursday : Short intervals (200m) or hills
Friday : Easy 4-5 miles
Saturday : Tempo (8-10 miles total with 4 or 5 at tempo pace)
Sunday : Long run (?? no idea, I was thinking about 13 to 15 miles. Should it be shorter/longer?)
Miles per week : 50 to 60 miles
Planning on testing my fitness with a 800m TT in July, 1K in August, and the Mile in September/October
Anything you'd change? I've been told 3 workouts and a long run could be too much... Thanks!