I´ve been putting in between 70 and 88 miles per week this summer at around 6:40 to 7:30 per mile. I decided that with the season starting up in around 5 weeks, I should start implementing some interval work to keep my legs sharp.
However, my legs don´t seem like they can handle any speed and I´m dying after only 6x400. I´m warming up with around 3 miles easy and cooling down with a slow 3 miles as well.
On an unrelated note, I´m trying to walk on to my school´s track team for the coming indoor-outdoor season. I´ve never competed in track either in high school or college, but Ive always wanted to run with the team. I played soccer in high school and have been maintaining a minimum level of 50 miles per week since freshman year (I will be a junior next year). I would ideally like to run the 800, 1500 or 3000m. At a mile race last year, I ran 4:55. After a summer of higher mileage and longer distance runs, should I expect a more dramatic leap to around the high 4:30s?
I feel that if I am able to run 4:3x or even a low 4:4x at a time trial in early November, I will definitely be allowed on the team as a walk on. However, I would appreciate any thoughts: on the speed work or the potential of racing. Thanks!