I ran my best times at 8k/10 miles off a few months of 50-60 mile weeks.
0 workouts, just steady runs. Hardly optimal. Also I had surgery on an ankle about 7 months
before these times. I was only 19.
If I had run into my early 20s with year round uninterrupted training, I'm sure I could have run the following at a minimum:
800 - 1:59
3000m - 8:35
10 mile - 53 min
marathon - 2:35
and probably much, much faster
I think the average high schooler that runs 4:35 can run below 14:30 if they trained optimally for 10 years.
This is how I like to think of it. Look at elite women.
If a high school girl runs 4:35 in HS. She’s on a professional track. So she gets a scholarship to college and becomes pro. That girl is essentially top 10 all time the life she leads is indicative of that ranking, but still not anymore talented than the guy with her same times.