Help with dropping 30 seconds off Mile time

I am looking to run a mid 4:30 mile this year, how should I train for that? Currently I am running cross-country and just recently ran a 17:20 on a very difficult course. I am averaging probably 50ish miles a week with about 20 of those being around 6:00 pace and the rest closer to 7:00. I want to set myself up for a good track season and am aiming for a low 2min 800 and a mid 4:30 mile. My pr's from last year sucked because I was injured and put in little effort. I ran 5:15 for the 1600 and 10:56 for the 3200m. I have already ran a 5:09 mile for the first mile split in a 3 mile cross-country race earlier this season (ended up with 16:36). I have the determination to do what is needed I just need instruction on how to achieve my goals. Thank you for any advice!

I am guessing you are in High School, so that is how I am going to answer this question. Your best bet right now is to get yourself on some sort of flexible, generic training plan. Something like Daniels or Lydiard would serve you well if you are not getting guidance from your coach.

If you want training advice from internet strangers, here is mine:

1) Forget about your mile until the end of XC, enjoy the season and put in some good 5k specific workouts before it is over.

2) Take a week off. Completely off.

3) Start building up mileage with easy runs and long runs. It is OK to do a little bit of short, fast stuff here once or twice per week (fast strides, hill sprints, etc). Don't go overboard, you should never really get sore.

4) After winter break, start implementing some sort of interval work once a week. You should definitely be doing some of the short fast stuff at this stage, but still only once or twice a week.

5) Here, I am less help. I know how to get set up for a good season, but how to get yourself into peak form depends on you, your coach, your schedule, your teammates and a million other factors.

If I am correct about the High School thing, the most important (running) things are, in order: have fun, don't get hurt, get your body accustomed to training, run fast. In other words, when you are young, the training is more important than the racing (see Galen Rupp).

Help with dropping 30 seconds off Mile time

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