How many seconds can you take off your mile time in 1-2 weeks when you're still getting back into things?

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10 years ago 12/27/2014 9:22pm EST

Say I've run 100mpw before and have been in 14:00 5k shape (two years ago). I'm now running about 50mpw after about six months of very light exercise. I built up to this mileage over the course of one month. I ran a 1600m time trial recently in 4:38, which was kind of demoralizing since I've finished 10ks faster than that. I'm hoping to be in sub ~4:20 indoor mile shape in another 4 weeks. Do you think that's doable? My PR is 3:51 for 1500m outdoors. I'm focusing mainly on mileage, losing about 5lbs, and getting in decent threshold runs and strides. Thoughts?

10 years ago 12/27/2014 10:48pm EST

re: improving each week

Your fitness will come back very fast once you get back into hard training. I think you could easily get in sub-4:20 shape in 4 weeks, although if you're trying to get fit for the long haul then there's no need to rush things.

10 years ago 12/28/2014 12:21am EST

re: bigtool05

The differential between races and solo time trials for me is a consistent 13 seconds. If you have this markup, then you are in about 4:25 shape right now. 4:20-ish seems quite doable in 4 weeks, but may want to tune up with a race or time trial (1200 at goal pace is a good predictor).

10 years ago 12/28/2014 4:38pm EST

re: kingbee

kingbee wrote:
The differential between races and solo time trials for me is a consistent 13 seconds. If you have this markup, then you are in about 4:25 shape right now. 4:20-ish seems quite doable in 4 weeks, but may want to tune up with a race or time trial (1200 at goal pace is a good predictor).

Do you TT in trainers or racers?

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How many seconds can you take off your mile time in 1-2 weeks when you're still getting back into things?

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