Background Context: 29M here. Ran 4:25 (mile) and 1:59 (800) at age 17 off 35-40 mpw then got hurt from over-training at 18 and didn't pr again (got trapped in an injury cycle in college). Didn't train much from age 21-28, was hyper-focused on career as well as having some fun as a non-athlete.
Today's Training: Now a bit older & wiser, recently fell back in love with track + running, and am getting back in shape. Been doing this pattern (~20-30mpw) for 2 months now and am seeing some results. Ran 4:46 (Splits: 67, 72, 73, 74) in May, and 4:38 (Splits: 70, 70, 72, 66) this past weekend (end of June). Feeling good and un-injured thanks to PT and weights, and think I'm ready to up the mileage back to 30+ consistently.
Goal: To basically just keep improving indefinitely and eventually hopefully PR + explore un-charted territory (dream would be sub 4:20). Down to do time trials and races pretty much year round. I'm open to backing off the speed and doing some "base" training during the fall (Oct/Nov/Dec) before indoor meets season. Any and all feedback welcome!
Monday: Off (deliberately rest + recover) + PT injury prevention training
Tuesday: Longer workout (Threshold or Longer VO2)
Wednesday: Easy effort 35-45 mins + legs weight training
Thursday: Medium effort 45-55 mins+ PT injury prevention training
Friday: Faster workout (Hills, Shorter VO2, Race Pace, Speed)
Saturday: Easy effort 35-45 mins + legs weight training
Sunday: Medium effort 45-55 mins + PT injury prevention training