"The max I've run consistently was 50-55 MPW in singles for 2 months. Pace was 7:30/mile. First attempt at that resulted in achilles tendinitis, second attempt at it completely killed my speed. At one point, I took a day off, put on my spikes, ran an all-out 400, and ended up with a time that was 10 seconds slower than what I ran the previous year.
So far, what seems to work best for me is playing to my strengths by running low mileage/high intensity and relying on the altitude tent for the endurance. A typical week would be 15 MPW at 7:00 pace with strides at the end of most runs and either a hard interval workout or a time trial every 4-5 days."
You have no idea how to train. Most likely you need a coach but it is difficult and/or expensive so lets start with Not an Expert's schedule. My guess is that you are not close to being in good enough shape to do it.
Don't worry about what "Not" tells you to build to that would be considered extraordinary measures for next year. You need to be under trained the entire time.
Consider the paces I have listed as the maximum you should do. No matter how good you feel do not run faster, until your mile race. We are not training you for a 50% chance to run 4:40, we want a 90% chance to run exactly 4:59.
For Feb and March: Start with running 2/3 of each workout and add 45 seconds per mile to every pace.
For April: Run each of the workouts listed at 45 seconds per mile slower than listed.
For May: Increase the workout pace to 30 sec/mile slower than listed.
For June: increase the workout pace to 15 sec/mile slower than listed.
For July: increase the workout pace to that listed.
For August: repeat July but run the 3rd of the 3 x mile faster say 5:40 and then 5:30 the last two weeks of August.
You can most likely find a road mile in September. The first two week cycle run the 3rd mile in 5:20 then 11 days later in place of the 8 mile run race your mile.
Week 1: I would be temped to move the 2nd weight workout to Friday.
M- 6 easy (8:00-8:30), weights and strides
Tu- 3 x mile @ 6:00-6:10 w/ 90s recovery (build to 5 x mile)
W- 4 easy (8:00-8:30), weights and strides
Th- 8 x 200 @ 33-35, easy 200 recovery (build to 12 x 200)
F- 4 easy (8:00-8:30)
Sa- 8, first half easy (8:00-8:30) picking up to 6:45-7:00 pace over the second half
Su- 4 easy (8:00-8:30) or off
Week 2:
M- 6 easy (8:00-8:30), weights and strides
Tu- 4 x 1000 @ 3:35-3:40 (3 min recovery) (build to 6 x 1000)
W- 4 easy (8:00-8:30)
Th- 6 x 400 @ 72-74 (equal time recovery) (build to 10 x 400)
F- 4 easy (8:00-8:30), weights and strides
Sa- hilly 8 mile run, run the uphills hard
Su- 4 easy (8:00-8:30) or off