Like Really Bro wrote:
I ran ~4:18 when I did 55 mpw freshman year of college. Got back into good shape recently (years later) and have been running 70-85 mpw and feel pretty strong. I’m a very speed-oriented guy (sub 11 100m speed).
What could I expect for some mile progression in the next few months?
I have probably similar PRs to you and did a bit more mileage in college (60 mpw or so) over a few years. I ended up running:
400m: 50.1 Relay (1st season running, high school)
800m: 1:51.9 (3rd season running, college)
1000m: 2:24.0 (4th season running, college)
1500m: 3:53.0 (3rd season running, college)
I bet you could break 4:10 off of 70 - 85 mpw, say 4:06 for a mile? I never increased mileage during my entire 4 years of running which I think was a huge mistake. I was one of those guys running 6:00 per mile for 50-60 mpw. I think I could've easily run some better times for the longer distances (1500m and up).
BTW, there's no way you break 11s in the 100m in my opinion. I had a high school coach time 11s 100s and 23s 200s - it's different when you line up and run with FAT and those times are faster than you think.