Hey guys, I'm a hs sophomore who aspires to run a 4:30 mile by my next spring track season, but my XC season hasn't been going too hot. For context, I ran 2:13, 4:57, 10:30 for the 800m, 1600m, and 3200m race. And during freshman XC, I ran around 17:59 for the 5k. I was ready to break 17 this season (and maybe even 16:30), but I hurt myself during base phase and wasn't able to put in my ideal mileage.
Currently, I'm fluctuating between 20-30 mpw (around the most I've ever run in terms of mpw, but life stuff still doesn't leave me a lot of time for running). I haven't pr'd just because of how inconsistent I've been with it, but I haven't lost any major aerobic endurance compared to my freshman year.
Anyway, I'm not letting that discourage me. Currently, I plan to base-build from 25 to 50 mpw and run that consistently over the next 3-4 months. Also, I plan to strength train (I'm currently 115 lbs but not strong enough to do a pushup).
Those are really my only plans. Besides that, I'm hoping that proper speedwork, physical maturation, nutrition, consistent sleep (didn't get a lot of that when I ran track), and significant newbie muscle gains will help me attain my goal.
I plan to create a schedule for everything, and I'll have more time in the winter. Anyway, rate the realisticness of my goal from 1-10 and tell me why you think that way. Personally, I think I have a good chance at it, but I want to set realistic expectations for myself. Any advice is really appreciated.