I just ran a 5:50 mile on the track last night. Two weeks ago I ran a 5:55 road mile.
I'll be 40 in under 2 weeks. About 6'3, 165. Running about 35 mpw. I'm a mid foot striker and wear Saucony Triumph 9s to train in and Triumph 10s to race in (a little lighter). I have an everyday turnover from 178 - 182 spm. In a mile race I'm close to 200 spm.
My usual week is:
M:of
T: 6.5-7 (progression down past tempo pace)
W:6.5 easy
T: 6.5 easy
F: off
Sat:10-12 long (~8:00 pace or faster)
Sun:5 easy
Other than 3 - 1 mile races in the past 6 weeks, I don't do "speed work."
I had somebody tell me (state record holder at 10k for ~45 y/o) that I could drop 10 seconds by switching to Nike Mayfly shoes. Based on injury history, I'm not interested in a shoe change yet.
However, if I started adding speed work once a week, how much time could I reasonably expect to knock off my mile time, in say 6 months? Would 400s or 800s be best, considering longer distances are more of my interest?