And you are male (times listed below are gender specific). I’m not talking about some nice, respectable 4:15ish effort. That mark is certainly solid, but for purposes of this post, you are at or past that and looking to crack 4:10 with the idea of going sub 4:05.
All I need to know is 3 things:
1. 800 time: If you aren’t sub 1:56 – end of discussion. Would like to see you @ 1:54 or faster. For the true miler, your 800 time is gonna be a faster equivalent than your 2 mile.
2. 2 mile time (or 3K converted or even the steeple): See #1 above – if you’re 1:54.x or faster in the 800, then you can be a 9:00 + 2 miler – I dare say 9:15ish. 2 mile time not as important as your 2 lap time, but it is important. If you’re 800 is not up to snuff, you need to be sub 9:00 and probably more like 8:50. Here’s the deal though - show me someone who can go sub 9:00 but can’t run 1:55.x in the 800 and I will show you an extreme outlier. 8:50 2 milers who can’t run 1:55.x don’t exist to my knowledge.
3. 400 time: There really is no substitute for raw speed in the mile. Sub 53 is the minimum here. Usually need to be 51.x or faster.
I realize there are outliers in any sport, including track. Yes, there are very, very few freaks who can only run 54ish 400s and hover right around 1:57 in the 800, but can tick off 4 laps @ 61 or a touch faster, but they are not true milers, are likely 5K to 10K beasts and don’t stand a chance of breaking 4:00.
Agree or disagree?