I am 25 years old.
I havent been doing any training for the last 6 months or so until recently when I decided to do a few runs on the track. One day doing a solo time trial with road running shoes I ran a 6:16 for the mile. About a week later I hit the track again for another solo time trial and used spikes and a Garmin to help with my pacing and managed a 5:56. Then last week (2 weeks later) I ran again with spikes but this time I had a friend who helped pace me as he is a faster runner and I managed a 5:48.
I feel that 5:48 is probably the limit of my abilities without any proper training.
So what I am wondering is, how possible is it for me, a 25 year old male, to slice 49 seconds off my Mile time?
What sort of specific training needs to be done? Over what time frame?
Is there a good sub 5 mile training programme out there?
Thanks