I've got ten weeks until my goal indoor race this season and my goal is to run as close to 4 minutes, or under, in the mile as possible. I'm competing unattached a post-collegiate. My history is unimpressive, I've had seven stress fractures in my career and never run a 60 mile week. I managed to pull out an overweight 4:17 mile last winter but I'm already in better shape than that right now. It may seem ludicrous to think I can chop off a dozen or more seconds in one year, but with how incredible I feel, and my workout improvements, things are headed that way. I am 10 pounds lighter than I was when I ran 4:17 and running is a whole different experience at this weight. Everything is easier and much faster.
I can use this thread to update you guys on my progress if anyone is interested. I've run 40, 46, and 46 miles the last three weeks, and the plan is to cap it at 50ish starting next week. I do an immense amount of cross training to supplement my low mileage and I believe that has made a huge difference in my fitness. I train at altitude which I also believe helps a lot.
I'm also open to training advice in anyone has any to give an oft-injured miler.
My plan is to simply run 50 mpw, and spend a lot of time in the pool, on the bike, and lift (max) twice per week. I lift on workout days.
For workouts, I do two per week. I am alternating between tempos and fartleks, followed by flat or hill sprints, and a track session each week. So a week (of just running) looks like this:
Monday: 50 min easy
Tuesday: Tempo or fartlek+sprints (8m total)
Wednesday: 50 min recovery
Thursday: 10x200 at current mile fitness (7m total)
Friday: 55 min recovery
Saturday: Race and/or 80-90 min LR (if race, long w/up c/d to hit 11+ miles
Sunday: No running
I try to do 14-16 hours of total aerobic volume per week. At the moment that shakes out to 5-6 running, 2-3 pool running, and 5-7 cycling. My easy pace is very slow, usually just a shade under 8 minute per mile. I plan to add in post-run strides every Monday to get more comfortable at mile race pace.
In terms of recent workouts, I did a 4 mile tempo at 5:35 pace on dirt last week, and 8x200 with 1 minute rest averaging 30.3 yesterday, which felt fairly controlled. I also debuted in the 8k last Saturday and ran 26:11 on a slightly short course. Keep in mind I'm at 6,000+ feet altitude, so those longer sessions and races take a significant conversion down to sea-level times.
Anyway, happy to hear advice on low mileage training and happy to keep this thread updated with my progress for those interested. Thanks for reading!