Ran 4:25 (1 Mile) and 1:59 (800) as a junior in high school (off no winter training and just 2 months of ~30-35 mpw), got injured as a senior and never PR'd again in the mid d events. Ran 9:30s a few times for 2 mile as a senior and in d3 college (3k equivalent) but never got that beloved Mile back down. Now 29, extremely lucky that my GF / soon to be fiance is an ortho PT, and figured out a PT routine that prevents me from getting injured. Now running fast regularly again and I love it.
Started getting serious about workouts again in March. Did super low mileage~15 mpw (~1-2 workouts per week) in Mar / Apr, and ran 4:45 in a time trial in May, which I was less than satisfied with (not making excuses but 1- I was sick that week, 2- I'd done speedy 400s just 3 days before which was stupid lol, and 3- I went out too fast so the pacing was bad).
Anyways - I'm trying to come up with a repeatable / scalable mental model I can do indefinitely in order to get faster and faster, and maybe even PR again if I stay consistent. I think I'm now ready to crank the mileage back up to 30-35 mpw without fear of injury. Here is what I'm thinking (assume I'm doing PT 4-5x a week no matter what):
Monday: 40-60 mins cruise (go by how you feel)
Tuesday: Workout ("Tempo Tuesdays"), things like 6 x 1000 at V02, 4 x 1600 at Threshold, Fartlek (3/3/2/2/1/1 x 3), etc.
Wednesday: 25-40 mins easy, with some weights after (half squats, squats, lunges, calf raises)
Thursday: 40-60 mins cruise (go by how you feel)
Friday: Workout ("Fast Fridays"), things like [4 x 200m uphill -> 4 x 200m slow / 200m fast -> 4 x 200m uphill -> 1 mile tempo on heavy legs], or [4-5 x 800 at V02, then 3-5 x 300 at 1500 pace)
Saturday: 25-40 mins easy, with some weights after (half squats, squats, lunges, calf raises)
Sunday: Rest Day
Thoughts? Advice? Tips? Thanks y'all