Hi,
I have a pr of 4:40 in the 1600 but was sidelined for a few weeks due to an injury. I ran a 4:57 two days ago and I’m wondering within a month of training can I regain that fitness? I have some crucial meets coming up in March and I really would like to do well in those. Currently running about 48 now previous high was 57 and I’ll probably be near 60 by March
Yes, but listen to your body. Better to go into a race undertrained and healthly than sidelined with an injury.
A good rule of thumb is that it takes about a long to completely detrain a system, as it took to train that system to begin with. I've only heard that metric applying to training from scratch, and then detaining back to zero but it makes sense that it would have some bearing on your example.