Track Off Season Training Needed?

4:58 is not just decent that is a very, very good it actually sounds a little better then your shorter distance sprints. Especially is you didn't even put much millage in which is what it sounds like, imagine if you start doing distance you could be down to low 430s high 420s and those are some incredible times. I Know this doesn't answer your original question, so as for that try to join a track or running club they usually help with workouts and keeping athletes in shape during their off season.