Hi, I've been doing around 25-30 miles a week for about two months now after six months no real training. I ran a comfortable 4:42 1600 followed by a 2:05 800 about 25 minutes later about two weeks ago. I also did a pretty smooth 4x400 a couple of days ago at 66,64,63,61 with 400 jog followed by 6x200 (after 5 minute rest) all under 30 seconds, last two at 27, with 200 meter jog recovery in adios'.
Most of my runs are no longer than 7 miles and at around 7:20 pace.
Is it possible to run a 4:30 at my first indoor meet in a few weeks? Its going to be a banked track to if that helps.
I'm a better 3k/5k guy but I'm building milage during indoor to do the 5k outdoor.