What’d my mile time be at 85-90 mpw?

Other PRs?

Sub 11 is QUICK

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?

Really sub 11 and 4:18? That is pretty impressive range. Never heard of a guy who raced both the 100m and mile. Can you post links to the results?

If you have sub 11 speed and that kind of endurance why screw around with the mile? Seems like you could be really good at the 400, 800, or 400h.

sub 11 off of a fly, or out of blocks? THat is awesome speed for a miler.

Yeah I think I coulda been a fast 200/400 guy if I went that route, probably better than distance but maybe not.

For other PRs: I didn’t really run other races that freshman year while in that shape because of a late season start due to injury. In HS I ran a 15:50 for xc, 4:32 1600m, 1:58 800m, and a 50s 400m relay split (though I felt I could have gone faster for the 400). This was 35-40 mpw.

I had 2 teammates freshman year almost my exact fitness and I think one ran 14:45 and the other ran a 15:0X so I think I was probably somewhere there or slightly slower for a 5k, but never ran one. I did a 1:57 after a 4-flat 1500m at a duel meet, but never ran a fresh 800m.

Hand time, no blocks, middle distance spikes—even if conversion would be over 11 I know I have the speed to break it if I raced it legit a couple times.

I don’t think it’s that extreme. Vigil says good 800m runners have sub 11 speed and I can sprint like mad and have always been able to.

But that’s tangential information imo.

about 4:22

sure. but you are probably around 10 seconds away from what vigil would consider a GOOD 800 runner.

And your 400 time should be a few seconds faster

Like Really Bro wrote:

Hand time, no blocks, middle distance spikes—even if conversion would be over 11 I know I have the speed to break it if I raced it legit a couple times.

I don’t think it’s that extreme. Vigil says good 800m runners have sub 11 speed and I can sprint like mad and have always been able to.

But that’s tangential information imo.

So as in I haven't actually run sub 11 and in reality, probably am not that close. I just ran sub 11 when someone with a fat finger timed me unofficially in practice.

If it makes you feel more comfortable, call it 11.2 or .3 speed I really could care less.

There's absolutely no way to know. We know 1 variable out of like 100 variables. You can't predict a mile time for and athlete you don't know based on just weekly volume and a few mid-d PR's. Hopefully faster - that seems to be the outcome for most people - but that's not always the case. Its not a universal rule.

The only way to know would be to run some indicator workouts or a time trial.

If you really have sub 11s 100m speed, you're training for the wrong sport, mate.

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?

Probably slower to be honest.

Train for the 400-800, sub 11 speed is a rare, RARE gift

This guys is getting a lot of needless hate. He clearly is a bit older and getting back into things. I had similar PRs in high school except the 100 was FAT and I was a good high jumper and couldn’t have touched sub 16 5k.

I have just gotten back into running as a 35 year old running distance because it is a new challenge and there is way more of a distance running community than a 30+ recreational sprint community.

Maybe he didn’t run sub 11 FAT but I bet he was pretty close. Folks on this board highly overestimate they rarity of speed.

As to your question... given you are more fast twitch I suspect you would do better at the mile training like an 800 guy so honestly probably not that much faster.

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.

4:26.

Dude I don't know why you are training for distance. Take a brazier high quality training approach and train for the 400/800. If you run 50 flat on 55 mpw distance training I bet you could get to 48/1:50-1:52 rather quickly off of speed endurance training.

You think so? I would be very surprised if I wasn't able to run a 4:20-4:22 if not faster right now even though all I've done is easy runs / tempos / strides, and only for like 5 weeks at this mileage (~55 mpw the 2 months before the upped mileage. I did an altitude solo 4:35 when I was much more out of shape a couple months ago at lower mileage). I can tell I am so much stronger right now than even college. In terms of 800m training, why do you think I would do better with that? Just because I am fast twitch? Why would it not be the opposite? I'm pretty educated on long distance training but not 800m training at all, not that I've ever committed to any sort of training for very long. It would be weird to try it.

Yeah this is kinda where my mind goes when I try to think about it logically. 4:08-4:12 would be the next progression and sub 4:04-4:08 beyond that. My progression has always been pretty linear with the amount of work I have put in. If I want to go lower I think I need to change another variable or two, like dropping 10-15 lbs (I'm 143 lbs atm @ 5'8 and love food), and/or run 80-90+ mpw for at least 12 months or so, which sounds kinda (really) boring.

Lego Man wrote:

Dude I don't know why you are training for distance. Take a brazier high quality training approach and train for the 400/800. If you run 50 flat on 55 mpw distance training I bet you could get to 48/1:50-1:52 rather quickly off of speed endurance training.

You think I'd be better off in the 800m? People have often said this but I always ignored it, though that seems to be the consensus in this thread. The nice thing about the 1500 - 5000 is I can just go sign up for races all the time anywhere. 800m is run from like January to May. There are also no cool barriers for me to chase after in the 800m.

4:18 and sub 11? Sorry but I’ll believe that when I see your TFRRS page.