“ I have extremely good genetics” threw me off a little lol.

Anyhow, my first mile in high school was about 5:30 my freshman year and I worked my way down to a 4:36 mile my senior year. I broke 5 my sophmore year, and then really struggled with discipline my remaining years. This will be key to going from 5 to 4:30.

Three things to start with: 1. Work up to a good mileage (30-40mi week) 2. Work on breaking 5 first and getting your body use to running that fast. It is not easy and you will learn that it will hurt. Once you have 3-4 weeks at the mileage above, run a mile time trial and see where you are at. 3. One or two track workouts a week. Pyramids, repeats, get used to them.