So I'd like some advice to how I should train for this. I should mention that all of the work outs I've done have been with a mask on on an indoor 300m track. I'm currently running with my track club at my University.
For some background, I'm a Junior in college. In highschool my times were as follows:
3 mile 15:03
2 mile 9:37
1600m 4:28 (outdoor)
1600m 4:36 (indoor)
800m 2:00
800m 1:58 (outdoor split)
400m 54.2
400m 53.4 (split outdoor)
I kind of stagnated in the 1600m I ran 4:57 freshman year, 4:38 sophomore year, 4:33 junior year, and then 4:28 Senior year. To be fair I always ran an 800m or 3200m before a mile senior year. But Idk. My 3 mile time was 15:54 junior year and then I dropped to 15:04. I should have ran at NXR or something like that because I felt like I had a lot more at the end of the 15:04 race.
At my junior college I didn't have a track. But when I transferred I got access to an indoor track. The school does not let us use the outdoor track for some reason that I forgot. These are my times from while I was in college.
8k 25:36 (unofficial)
8k 26:16(official)
Mile 4:36 (indoor)
800m 2:06 (indoor split)
400m 56 (indoor split)
I'm usually running 70-80 miles in the summer, but this last summer I caught Covid-19 and it set me back big time. I was able to get back to my normal mileage around September. Currently I'm adjusting to workouts on the indoor track. I took the weekend off because I felt my shin splint and achilles injuries flaring up from starting workouts too fast and too hard. I got to around 40 miles this week and I feel REALLY good. Like I probably shouldn't have taken the weekend off. This was my schedule last week(Note, all of these were done with a mask on. Even while I was outside for longer runs).
Monday 8x200m 29 32 32 33 29 33 35 36 (Felt Great) Lifting
Tuesday : Easy day. 8 miles 7:23 pace(Felt great)
Wednesday: Run with some strides. 8 miles 7:00 - 6:25 pace
Thursday 8x800m with 2:30 rest. Most were around 2:32 with one at 2:27 for the fast end and 2:36 for the slow end
Friday: Fartlek 2 minutes hard 1 minute rest for 3 miles
Saturdy and Friday: Off due for precaution
All of these workouts and runs I felt relatively good. The mask did make things harder though. I was running around 60 miles a week before I started workouts. Now I'm around 40 but will definitely go up next week seeing at how I'm feeling. My time trial is tomorrow. Last year I time trialed at 4:57 and then ran a 4:36 at a meet a week later. So I'm gonna see what happens tomorrow.
Is it possible for me to hit these times this indoor season by myself? Are they realistic? And what should I add to these workouts to improve?