i’m a junior and current pr is 4:30 (pretty soft compared to the shape i was in, but workouts obviously aren’t races)
It’s my second year running seriously, freshman year ran 5 mpw and ran 5:02, last year ran 4:42 off 50 mpw, and ran 65 mpw this winter and got into great shape (maybe low 4:20s in right race?)
basic speed of 54 open, 2:00, 32:50 10k but i’m a terrible xc runner for some reason (5k split in 10k was faster than xc time)
got hit with pneumonia a month ago which ruined my season since i’ve only raced a mile once and have been building back slowly, starting to get 6-7 miles in per run easy
i’m comfortable running 60-80 mpw and don’t mind, and even enjoy double days and lots of threshold volume
just looking for some guidance on what to do to possibly run 4:15 by next may and sub 4:25 by indoor season
training plans, basic workouts, even strength training, just some advice