Dropped out of the mile the one time I did it in indoor as a college freshman (so I don't have a time). I was feeling CRAPPY.
I'd like to think I'm faster than HS, with current PRs of 51.30 in the 400m (only ran twice and one way a relay split) and a PR of 1:58 in the 800. My 8k time is 26:09. Idk if this means anything.
I'm at least aiming for sub 4:05, but even that might be too ambitious.
I wasn't clear on your age/year, are you a college freshman now? Of so, then with consistent & sufficient easy mileage, tempo/LT work, race pace work (both 800 & 1500), and sprint speed maintenance & development -- yes, you should be able to run sub-4. Sub-3:50 should be possible. Also, 1:52-1:54 should be reachable imo.
This may not seen obvious, but it would help to get that 400 down to sub-50. If you can achieve that while developing aerobically over 2-3 years, you should get some good improvement.
Dropped out of the mile the one time I did it in indoor as a college freshman (so I don't have a time). I was feeling CRAPPY.
I'd like to think I'm faster than HS, with current PRs of 51.30 in the 400m (only ran twice and one way a relay split) and a PR of 1:58 in the 800. My 8k time is 26:09. Idk if this means anything.
I'm at least aiming for sub 4:05, but even that might be too ambitious.
I think your 400m is better than your 800m, which makes me think that 4:05 is more likely than 3:59.xx.
For a miler, 51.3 for 400m might indicate more like 1:54-1:55 800m type speed. At that, I think you would definitely break 4:00 at 1500m.
I'm sure long term with age, and some more speed-endurance focus you can run a fair bit under.
Dropped out of the mile the one time I did it in indoor as a college freshman (so I don't have a time). I was feeling CRAPPY.
I'd like to think I'm faster than HS, with current PRs of 51.30 in the 400m (only ran twice and one way a relay split) and a PR of 1:58 in the 800. My 8k time is 26:09. Idk if this means anything.
I'm at least aiming for sub 4:05, but even that might be too ambitious.
I think your 400m is better than your 800m, which makes me think that 4:05 is more likely than 3:59.xx.
For a miler, 51.3 for 400m might indicate more like 1:54-1:55 800m type speed. At that, I think you would definitely break 4:00 at 1500m.
I'm sure long term with age, and some more speed-endurance focus you can run a fair bit under.
Aargh. That's not a speed-endurance situation. I really don't want to be argumentative, and caveat -- I am not even close to being an expert. But I don't get why everyone keeps using that term for anything related to maintaining a faster than jog pace.
Workouts examples likely needed for OP:
- Weekly long run. Starting out as LSD long slow distance run, build up to 90 min, once per week, about 1 min/mile slower than easy pace. With fitness, build up to 30 sec slower than easy pace, then over time run at easy pace. Eventually, make it an 80/20 progression run with the last 20% at steady-state pace aka light/moderate tempo pace.
- 5-8 x 1000m @ LT pace with 2 min jog, done nearly every week for 1-2+ years.
- 8 x 400m @ current mile pace, with 400m jog, working down to, say, 64 sec over time, then increase reps to 10 but back off rep pace to 66, then working rep pace down to 64-63-62-etc over time. Done every week, each year after base phase, right up to peaking / late season when it's time to back off volume and sharpen.
- 5 x 80m hill accelerations. Done weekly during base phase. Walkdown rec, 3 min total rest.
- 5 x 60m, run as "flying 30's". Done weekly up to mid-season. 5 min walking/standing.
- 4 x 150m in spikes @ 400m effort on the curve, faster down the straight. 5+ min walking/standing. IMO, OP should aim for 17-18.x sec, without a full sprint effort off the line. Eventually down to 16-17. Done mid thru late season.
Of these examples, only the last one is speed endurance.