Racing a mile with no speed work!

Given what you've mentioned (particularly your inexperience) I would be surprised if you weren't somewhere near your PR, and wouldn't be surprised at all if you were faster than your PR.

I think you can run a fast mile if you do drills and plyo's for power, strides most days, and a hard fartlek once a week.

You will suprise yourself!

No need for tempos, or formal intervals.

Your first race won't be a pr. I'd say 4:22-4:24. Not a bad opener with no speedwork.

Then your second race will be 4:18-4:20.

I'm hoping to be under 4:10 this season.

When and what speed should be incorporated into my training. I was really hoping to stay with this aerobic work until outdoors.

Great a prediction post

At least make it 5km

If you can run 49x you should be embarassed to run that mile time - stick with the sprints

How old are you and what school are you with?

4:15 no problem. 2:10 at the half, and bring it home strong.

Dude, I'm telling. With no speed, you're gonna open above 4:20. Sorry. Second race you'll knock off a ton of time, probably be sub-4:20. Then you start with the speedwork and the seconds continue to melt off, probably match your 4:15 by mid to late indoor. By the end of indoor you're at 4:12-4:14. That sets you up nicely to aim for a sub-4:10 equivalent outdoors in the 1500.

I would start with speedwork now, but keep it light. 200's at 800, 300's at mile pace, but nothing more. Emphasis is still on endurance workouts. Then when spring hits you start to get more serious with the anaerobic stuff. Don't wait until March to run those fast paces. Introduce them now, dedicate one day per week to them, but you won't emphasis it for another few months.