12km at MP in 39:08 and 10x1km @ 3:05avg

Just go run one it's not that hard. It's four laps. You'll have your answer instead all of this what if stuff

The longer workouts are encouraging but I’d say that the shorter workouts are really way too slow for that.

The 150 are fine (was is a standing or running start?) so it’s probably not a basic speed issue but the 300 are too slow as most people need 1:50 800m speed to break 4. You need to be able to go out in 44 and feel really comfortable. You have to potential to break 4 but you’ll need some work.

I think this work indicates the potential is there unless you are peaking right now for some reason.

You are in roughly 1:52 800m shape, and 23:45-24:15 8k shape. If you are in 1:49 or faster 800m shape and confidently 24:00 or faster 8k shape in a few months you probably ought to see if you or your coach can get you in a mile at BU this indoor season.

Maybe more reps at or close to mile pace in the 400-1k range OP? The strength stuff looks good. No clue if doing distance work at 1:05 half/2:17 full pace has you ready for sub-4. There are rare examples where guys can do that with mile PBs in the 4:30s. At 20 years old, I would expect your speed to be better relative to your endurance.

No, they do not. 4:04- 4:06 though.

You'd need to get into a good race but I think it's possible. For reference, here's the aerobic work I did to get to high 3:5x / low 7:5x 3k (as you can tell, I was a better 3k runner as my leg speed was slightly lacking, but I wasn't a great 5k runner).

- 70-80 mpw consistent, daily strides. At the start of the season, I could barely break 14 (though that was after taking time off), but at the end I was comfortably running flying mid-12s for the 100.

- Typical structure of a 2 week cycle:
1. tempo, 10k or VO2, easy long
2. tempo, mile, hard long

Tempo varied between things like the classic 4-5 at 10 mile-ish effort (under 5:00 when I was fit), 12x1k at the same pace, or (rarely) something like 6x mile going from 5:00 to 4:40. VO2 / 10k was easy intervals to start - think repeat 400s with limited rest, progressing to 800s or 1k's. The best 2 workouts I did, in my opinion, was 8x1k averaging 2:56 off 1:00 (10k) or 6x1k at 2:51 off 2:00.

Easy long would be 16 at a slow (>7:15) pace.

Mile tended to be very high volume but little lactate reps, think >16x200 at mile effort or 10x300, both with full rest. The hard long run would be 14 at under 6:00, with 1 mile warmup and an optional 1 mile jog cooldown.

Based on my experience, I don’t think your faster workouts indicate sub 4 fitness right now, but at the same time what is the point of being in sub 4 shape during XC season ?

I’d say you’re well on your way with the quality of the over distance workouts. You’re building a good endurance and the transition to mid-d sessions should go well. Assuming a goal mile race in late January/mid February, I’d progress the mile workouts slowly, hitting the hardest ones in early-mid January. Keep the threshold sessions present all winter, but gradually decrease the length. Just as reference, I’d say you need to be able to repeat those sessions @ 40.x , 29.0 and obviously hit some 400 to 800 reps at sun 4 pace to really determine if you’re ready for sub4

I think the overarching question here should be; what's your current mile/other relevant PRs? Some of this information would definitely depend on whether you're more of an 800/mile guy or more of a mile/3k/5k guy.

You've definitely got a good combo of strength and speed, but don't get too fit too soon since it's not even November yet.

I ran workouts similar to you, probably even a bit slower, and I ran 3:54 - 3:58 a handful of times within a 3 month period. I'll also add that I was definitely more on the strength side of the equation ( I doubt I could've run any faster than 1:56-7 at the time, but I did run around in the mid 14's and high 29's for 5 and 10k) Everyone is different of course, but i'd say you have just as much of a shot as anyone who is hovering around the 4 min mark.

Assuming you are talking about the 1500...this guy's talking about the mile.

Go run 12x400 at 59.high with 75 seconds rest and you will know.

Would you be willing to post a couple more of your recent workouts? Has it been more strength based?

I think you're in a great spot going into indoors and outdoors. If you have been focused on tempo and threshold recently, over the next several weeks you could add in a workout like 2x10x200m hills every other week through November and transition to something like a combination of hills and 200s to prepare you for more specific work prior to indoors.

Im 25 and focused on marathons. Prs are 1:05 and 2:17z Those workouts and paces are pretty much exactly what I do in training and I know for a fact I probably can’t run faster than 4:10-4:15 for the mile. I think you need more mile specific workouts to get an idea. If you ask me, just do a time trial, its only a mile.

I did the workouts above during summer base training (May-August), up at altitude around 5500ft elev.

I am reaching the end of my cross season (within the next few weeks). So the workouts I'm doing now from what my coach says, are Vo2max oriented workouts. I am no longer training at high-altitude I'm residing at around 3300ft elev. currently.

Here's some more workouts from over the past 2 weeks:

4x2mile (9:55, 9:53, 9:56, 9:47) w/ 3min jog rest. Coach said these were supposed to be run @ Threshold effort not necessarily pace.

6x1mi (4:34, 4:33, 4:41, 4:38, 4:36, 4:31) w/ 2:30 standing rest. Coach said these were aimed to be at 5k goal pace.

8x1km @ 2:58avg w/ 90s rest. Again goal was threshold effort but on a bark chip path around our campus.

10x400 @ 64avg w/ 200m jog rest. Goal was 62-64s per rep at a very relaxed feel. I think this was just for some turn over.

This guy is probably right, If you can do 10-12x 400m at 59 high w/ 60-75s resto you're probably ready for sub 4.

But I would argue that It would be better to just run a race instado as this is an extremely hard workout