I just ran a 30 second PR in the 3200, what do you think I can run in the mile?

Probably somewhere around 4:45 to 4:50.

a 15 second pr

Cut your time in half and subtract 15 seconds was always a good rule thumb.

so maybe 4:50

4:47

Between 4:46 and 4:51, depending on whether you are more speed-oriented or more endurance-oriented. Many women I've run with are more endurance-gifted at these distances (so might do 4:51 or a few seconds slower), while many men were more speed-gifted (so might run more in the 4:46 range), based on that 3200 time.

Sorry to jack OPs post, but looking at some of these responses I'm curious what y'all think I could have ran for 3200 in hs. I ran multiple low 4:40s in the 1600m but could never run under 10:50 in the 32 even though I thought myself more of an endurance runner (1:26:30 for half marathon senior year). To be fair though, I never had any competition in the 3200 as I ran in a smaller district. Thoughts?

That half marathon time might be a dream filled with puffy clouds, heaven, and rainbows for the average hobby jogger, but it doesn't indicate being distance oriented. It's only worth mid to upper 11s in the 3200.

In any case, being something like 4:42-4:43, You should almost definitely be under 10:30. Maybe even something in the low 10s, but certainly sub 10 potential with aerobic development.

probably 4:4X....? A lot of younger adults run this time for a mile and low 10 for the 3200m.

I am in my early 30s and definitely more strength oriented than speed. didn't run until mid20s.

my best mile is 4:50 and I've run 9:58 for 2-mile (very even splits too). Worst is that my 10k Road PR converts to a 4:34 mile equivalent for what time convertors are worth...

No apology necessary. Most low-10 3200m runners end up on the 4:40 1600m range. Your half marathon time suggests you were more speed than endurance-oriented. You probably would have cracked 10:30 someday when you were feeling it...but, it those days are over, let them go. Your times are still respectable.

I am guessing mid 33 range for your 10 K

When I was in high school I ran 10:16 for 3200m. My other PRs were 16:41 5k xc, 4:40 1600m, 2:01 800m.

I ran 1:22 half after xc and a few months later ran my customary, disappointing 10:39 two mile (4:55 mile). Much later on in life, I ran 1:14 and 9:20 3k (about a 10 flat 2M, I could have done in that race) in the same year.

Agree. I ran 4:36 and 10:14 on the same day, and I was considered the distance-oriented guy. So 4:40 is probably the best guess, with a range from 4:35 to 4:48.

Listen, if you can't use "Half Mary" or "'thon" in your posts, are you really even a runner?

;-)

I had a similar 3200 PR in high school just over 10 mins, but I was more of a speed oriented guy and I ran 4:29 for the mile when I was at my best.
If you're more of an endurance runner, then 4:45-50 as some of the others are saying.

Which way do you see your strength? Speed vs endurance?

A kids I coach popped a 4:19 at the end of the season last year after previously having PRs of 4:31 and 10:02.

Agree with this, but your math is off. 10:18 / 2 = 5:09 - 0:15 = 4:54.

Getting under 4:50 would be solid. Good raw speed would be needed. OP did not list other PRs so he could be a 2:15 or 2:00 800 runner. The 2:00 guy might run 4:30. The 2:15 guy might run 4:55.

All things being equal I ran 10:26 for the 2 mile run probably 10:21 or 10:22 equivalent for 3200m almost 41 years ago as a senior. My best mile in high school was about 4:54. That's mile not 1600 so about 4:52. So I say 4:45 to 4:50 for 1600m in a reasonable goal for you. Let's us know how u do. Good luck young man!!

Way too hard to say from this.

There are severly undertrained guys (running 20 miles per week or under coaches who don't know what they are doing) who if I saw that they ran a 10:18, I'd say they could run under 4:30, and then there are aerobic powerhouses, with no speed, running over 80 miles per week, who can barely run the mile much faster than their fastest mile split of their 3200.

Somewhere between 4:20 - 4:59.

You have to give us more info like your training schedule, and your PBs in different distances to get a narrower range.