Background info:
Current PR is a 4:58 (last May). Other PR's include 2:03 800 in HS (3 years ago), 17:45 5k, 30:30 8k, 38:40 10k. I've been training for about 2 years (took time off after HS, 19+ 5k back then), building up to 55 mpw at times (max 72 mile week). Last fall was consistently 45 mpw. I want to run at least a 10 second PR (4:48).
Current training:
I've been lifting weights for about a month to build strength for the event and last week I eased into track workouts with a 3x600(5 minute pace) workout on Wednesday and a 6x400(4:40-4:55 minute pace) workout today with a 200 (32 seconds) to top it off. I was a little forgiving on the rest (2:00-2:30) but the workout was relatively comfortable. My mileage the past 6 weeks has been around 45-55 miles.
Planned training:
Continue consistent mileage with a taper the last week to about 35-40 miles. Maintain two track workouts a week and lift four days a week(two upper body days, two lower body).
These are my workouts for the next 3 weeks:
2-3x1200 (3:45) rest = 3 min jog, 8x300 (50-52) rest = 2x interval length
3x1000 (3:10) rest = 3 min jog, 8x300 (50-52) rest = 1.5x interval length
8x400 (70-72) rest = 1:30, 8x200 (31-33) rest = jog 200
Thanks for gettin this far if you did. Any help? This is a quick attempt to lower my mile PR before I lock into a half-marathon training schedule in preparation for the summer. Please help, I'm a college kid without a team.