I'm a senior in HS and I want to run in college. I have already been accepted to the college I want to go to. The coach said that to walk on I need to cut 20 seconds off my 1600 track time this spring. With hard training is this possible? I guess what I'm asking is if this is a goal I can actually achieve? ( it would be from ~4:40 to 4:20)
It is possible, sure as phuq not easy. What's your mileage at?
You need to tell us more about your back ground.
What has your training been like the last 4 years? The last year?
What has been the progression of your times? What are your times in 100m, 400m, 800m, and 3200m?
If you have been a low mileage runner, or trained inconsistently, then you probably have a chance of running 20 seconds faster (assuming you can run a 400m in 55-- preferably faster).
If you got your 4:40 running 60 mpw with the right mix of workouts, then probably no way. There are people who can run 4:40 off of lots of training but can't break 62 in the 400. Those types are never gonna go 4:20 (65pace).
So I ran 4:40 freshman year off about 35 mpw, after running freshman cross on about the same mileage. Then sophomore cross country season I was pushed off a golf cart at the first race and broke my leg so that season was a bust. Then I went on a student exchange program to Mexico during the spring of sophomore year and was injured with a stress fracture for both xc and track junior year after building up to 60mpw in a crazy short amount of time. I did not have the best xc season as I was still trying to get back into shape. Currently I'm running around 35 mpw which I know is low. I hope to build up to about 50 mpw at the least by track season. Freshman year I only raced the mile so I don't have any other track times. Clearly I have not been able to be consistent with training, which I think has hurt me in the long run.
Then based on that info I will say that it certainly isn't impossible. You check the 'wrong/inconsistent' training background box at least. Of course, there's a world of difference between a 4:40 and a 4:20. So I still can't say with confidence how likely it is either. Still too many unknowns. Can't give you more than that without knowing your basic speed. You must have done some somewhat faster 200's or 400's in practices at some point when you did run. Even if not all out, did it seem easier to you than perhaps to others?
What was your best xc 5k time? I know it wasn't ideal training this fall or your freshman year but it still helps to also get info from the other endurance end of the spectrum.
Be careful how you build up if you have had stress fractures. Make your easy days EASY. Are you doing any Tempo runs? I would suggest at least one/week while trying to develop a base. But, don't do them too fast. Emphasize the comfortable, in what Daniels calls "comfortably hard'.
You will still need to stay in touch with/develop your speed this winter. But not anaerobically to the extent you get significant lactic acid buildup. After a thorough warmup, do 6x50-70m very fast sprints once or twice a week. Use FULL recoveries of even 4 minutes if necessary. Do not do these at the tail end of a hard workout. You should be fresh. This is all about maximizing speed. Something some distance runners don't understand they need. You especially need this for the mile.