I definitely am more of a strength runner so I think it'd be less spread.
Maybe 4:45? Any help/thoughts are appreciated!
I definitely am more of a strength runner so I think it'd be less spread.
Maybe 4:45? Any help/thoughts are appreciated!
In high school, you had to run 4:41 or 10:02 to get a varsity letter. I think they were roughly equivalent, so I'd say the answer to your question is 4:39. Definitely faster than 4:45.
Check a McMillan table.
4:40 but most high schoolers need 4:35, I'm sure there are some kids who did it off 4:45 and that might make it the "minimum" but the average guy is gonna need 4:35-40
I was at 4:46R (in a DMR, running start) and 9:59.
In general I usually equate 4:40 to 10:00. But some slow twitch endurance types could get away with a 4:45.
So many of you don't understand this question that is asked several times per week her pertaining to various distances. He didn't ask for equivalencies or what some of you did. He wants to know what the minimum is. I say the minimum is 4:52.
He’s also asking for himself, so you have to be realistic. I ran 10:06 off a 4:33 1600 and I was running 70+ mpw, but my easy days were SLOW (8+ min/mi). Your daily mileage has to be faster if you want to have a slower mile because you’ll need the stamina from it.
I was 4:34 when I first broke 10:00 with a 9:53. We had two freshman go 9:56 with a 4:39 and 4:43, respectively. The slowest guy I knew of ran 4:47 and 9:56, but that 4:47 was the first race of the season and he ended up being a phenomenal miler as an upperclassman (multiple state titles and sub-4:20 times). Another kid went 4:45/10:02 as a frosh and broke 10:00 early in his sophomore year, without any drop in his mile (he did go 4:33 outdoors though). However, many other kids I know of had to have PRs from 4:27-4:34 before they broke 10:00 for the first time. So I would say based on all the evidence, 4:40-4:45 is the minimum but most athletes need to run, but even many “strength” athletes need to go close to 4:30 to do it.
4:40 is the equivalent if you are trained decently aerobically (many HS kids aren't)
4:50 is the slowest you could go and still have a realistic shot if you are an aerobic beast
There are many kids like this. The minimum for 9:59 is 4:52.
@TheRunningEffect wrote:
I definitely am more of a strength runner so I think it'd be less spread.
Maybe 4:45? Any help/thoughts are appreciated!
Spend less time trolling the Strava comments section of college athletes and spamming your podcast on here and more time training and you might get there.
Not Jordan T. wrote:
So many of you don't understand this question that is asked several times per week her pertaining to various distances. He didn't ask for equivalencies or what some of you did. He wants to know what the minimum is. I say the minimum is 4:52.
That would be a decrease in pace of 8 seconds a mile, but elite HS runners like Virgin, Pre, Hulst and Fernandez all slowed down by about 15 seconds. I was 13 seconds as a Junior and 15 as a Senior. What were your 1600/3200 PRs in HS?
Nico Young slowed down less than 10 seconds.
Tyler Day slowed down less than 10 seconds.
Not Jordan T. wrote:
Nico Young slowed down less than 10 seconds.
If you're going to use listed PRs, Jeff Nelson was about 3 seconds and Webb was 29 seconds.
there's no absolute rule on this, since people vary and all of us are capable of crazy breakthroughs. To make this a purely physical formulation is a bad idea since the brain is so important. Plus tracks differ.
In high school I never ran faster than 4:54, but I ran around 10:08 for 2 miles.
If that gives you some hope, OP.
my two pennies wrote:
I was 4:34 when I first broke 10:00 with a 9:53.
Bingo!
I was a soph, ran 10:04 and 4:35+ to win the 2-mile and mile in fresh-soph conference.
Next week, I ran district (varsity) 2-mile. I warmed up with my teammate (a junior who won in 9:06) for 3 miles in less than 18 minutes, then went out in 4:45 and finished at 9:55 (the 6th and 7th laps suck).
I was a 1/2 miler who could run faster for distances than most of the slackers on the varsity.
Get after it and just run. There was a thread recently on LRC about old-school running (60s and 70s). We didn't ask such questions as what is the minimum time or predict my time. We just got after it.
one and a half gears wrote:
there's no absolute rule on this, since people vary and all of us are capable of crazy breakthroughs. To make this a purely physical formulation is a bad idea since the brain is so important. Plus tracks differ.
In high school I never ran faster than 4:54, but I ran around 10:08 for 2 miles.
If that gives you some hope, OP.
Strength runners all max out at about the same ratios. Your mile PR was clearly soft and should have been around 4:50.
4:35
I did 4:28 then 9:54.