How can I run a 9:2x 2 mile in 5 months?

obvious troll, there is no way you are running 9:20 after 18 months off

It'll prob take a while, maybe 2-3 years to get below 9:20 if you form a solid base again and then go up to 70 miles per week. In 5 months you could most likely return to 9:50 shape assuming you did any cross training while recovering, other than that I wouldn't really know.

Good luck!

doesnt that long to be back in shape. I took 13 months off after running a Pr in the 1500 got back in shape doing cross country in a little under 3 months.

It doesn't take that long to get back in shape.

I took about a year off, and in 4 months was back to 14:41 for 5k

Pray

You could take a Summer of Malmo approach, though, if you've only been running for a month after that long a lay-off, you may risk injury. I wouldn't be in such a rush to achieve a praticular "goal." Just start training, doing some doubles to get the miles up, a longer run on Sunday, some neuromuscular coordination runs and drills, and see where the chips fall. You may need to push your time frame or your goal up a bit, but you'll get there.

Have you been pool running or cross-training at all? I would recommend taking one day off to run exclusively in the pool as you build up. Otherwise, you risk ramping up too quickly. I know from experience.

If you can't run 2 miles in 5 months...well, maybe you should take up ultrarunning.

"due to an accident." could mean anything. But if you really messed up your legs or lungs, you may never run another PR.

If "due to an accident." means little more than I took 18 months off, if you don't have any weight to drop, just being 2 years older should give you the 9:30, no problem.

If you are just 2 years older without any other problems, all you have to do is run 40 miles this week, slow. Run 20 miles next week, with strides on two days. Run 50 miles with a couple days of strides the third week, but mostly slow. Run 20 miles with a couple days of strides the 4th week. From there on run 60 miles per week using the summer of Malmo format until you find a coach who can give you better advice.

Just keep your 440 splits under 71.25 s (or 70.836 s/ 400) and you are there.

It'll never happen. make your goal 11:30. That's more likely ya queef.

Is that the Harding walk-on standard?

The way you optimize the progression is not wasting your time piling up long slow miles. Overall you need about 4 weeks to build back to 50/week then 4 months to bring down

your 400-1000m times, attacking for speed and stamina gains and higher overall quality of work. The exception to these guidelines relates to the specifics of the injury you suffered in the accident. In this case you may have to incorporate a longer tougher stretch of cross training or modified base building but even then I would be looking for opportunity to develop your peak power and comfort at higher running speeds. If you give some details about the injuries I can guide you more carefully. Of course your selection of training surfaces and how you work on the track will depend on some of these injury history circumstances.

Since you ran 435 in HS, your potential is somewhere down near 9 flat for 2mi if you can develop your 400m speed, 920 if you are in the white men can't jump, hard time breaking 60 for 400m scenario.

You could definitely do it off of 50 miles a week. During your base building phase there are a few paces you're going to want to focus on:

"Easy" pace: Long runs and everyday mileage should be easily manageable at 6:40/mile pace. That's not to say that anything slower and you're wasting time, but definitely devote some of your training to routes where you can closely monitor your pace (or even use a treadmill or track). You should feel fresh the next day like you could handle that pace day in and day out.

Tempo Pace: 5:20/mile. For 50 miles a week you should be able to handle 20 minutes at that pace in a quality session. Or else, 5 miles of tempo intervals (1 mile or greater per rep). I'd work at this pace at least once a week in the base building phase, keeping the duration about 1/16th of your weekly minutes ran.

Race Pace: Again, early on it wouldn't be a bad idea to spend a little time at 70sec/400m pace, even if it's just 15 200s at 34-35. About 2 months out you should feel pretty comfortable running 8x400 at that pace.

I believe in you, man. Now drink lots of water and let's make this happen!