Hey everyone! So about 5 weeks ago, I ran a 4:33 at my state meet, currently, I'm looking to have a big outdoor season (4:15 by June, ambitious, I know). My first goal, however, is to run under 4:30 for 1600m. For background, I ran 5:06 last year indoors compared to 4:33 this year. Ran that 4:33 off of 50 mpw, during the 4 weeks of base, I increased my mileage to 60 mpw.
Sample week of training includes
Hour Easy
Hour Easy
Track Session (anything from 200s,400s, 800s, 1000s, etc.) with jog rests at goal mile pace or some 800 work for speed
Hour Easy
Hour Easy
Long Speed/Tempo Run of 4 miles (about a minute above mile pace)
Long Run (10-12 miles steady)
Any tips/indicator workouts to break 4:30? and then 4:20?