4:25---> sub 4:15 mile. Is this possible?

I wont comment on the time, but i will say you might not have to build milage that high. Remember one of the laws of training: get as good as you can on as little milage as you can for as long as you can. It seems like you are still making gains at your current milage and training, and your potential is probably not fully realized at that milage and intensity. So i would just be cautious about saying “i’m just going to jump by 20% milage and i’ll get better.” Because I think you can get a lot better at your current training with more time.

Clearly you’ve got talent. But don’t make the mistake of getting addicted to big jumps. Improvement comes from consistent training, consistent training comes from consistent health and trust. If you went 4:25-> 4:24->4:15 would that satisfy you? Like I said, you will continue to make progress, it just might not be linear

What the heck law is that? That's insane.

Its very common for high school kids to drop from 4:25 to 4:15. Thousand of them have done it.

Compare:
Junior
winter you: 40
winter me: 50-80
spring you: 35 4:31, 2:02, 54
spring me:40-88 9:17, 4:40, 2:04, 60
summer you: 45-50
summer me: 60

Senior
fall me: 72-110
winter you: 50-55 4:25, 2:00, 53
winter me 33-85
spring you: (70-80 mpw?) 4:15? <<<<<<<<<<<<?
spring me 74-109 9:10, 4:16, 1:59, 54

Maybe you should simply start doing doubles? 2-3 miles is all it takes.

I think i probably misquoted but the coffee club guys talk about it, and i’ve seen it across running literature. The idea being stimulus needs to be enough to push to the next level but not to break. I think “milage” was the wrong word, just overall stimulus is probably better.

i think the concept is used by a lot of pro runners. Sam ruthe now, Gary Martin now, Bruce Fordyce in the 80s, Nico Young when Mike Smith talks about “absorbing” training. Basically anyone who doesnt make massive training stimulus jumps

As malmo pointed out-- yes. At your age I wouldn't rule out dropping 10sec over the course of the outdoor season. Just stay healthy, train hard. Doubles are a good idea.

& curious what you run for 3200/5k.

Never really approached the 3200 and never took 5k cross country seriously enough to throw down a good time. I have a different attitude now than I did then. Ill just have to wait to see what I can do

I concur with this. I added a 3 mile morning run three or four days a week during my senior year in college, which took my weekly mileage up to around 70 miles per week. I dropped my mile time from 4:35 to 4:20 that season, and I attribute the bulk of that improvement to the easy morning doubles.

Were you a club runner? My coach kicked a guy off of the team when he saw him doing an unscheduled run.

Are you serious? Was that explained to the team beforehand that unscheduled runs are not allowed?

No, I ran for an NAIA team. Easy morning runs were not expected, but the coach was fine with them. And I think a big benefit of the morning run was that it facilitated better recovery from the workouts we did in practice.

Yes, but remember this is a current senior in HS. OP -- you can absolutely keep improving. Your mileage isn't close to being tapped out. You have times fast enough to run in college -- have you made that choice yet? You probably need a little more speed to keep chipping away at your mile. With a 2-flat 800 it's going to be tough to run a lot faster than 4:25. The good news is that you haven't done much speed work yet, which is good coaching since you're in winter so these times are off of your base. You should get pretty close to your goals in your outdoor season. You're young. Stick with it. Slowly build up some more miles. You'll keep improving. Your college coach will like that you're maybe slightly undertrained rn + no injuries in 2 years. Lots of upside there.

Yes. Do you really believe that if Langon's coach sees him running at 6AM unscheduled, he isn't going to tell him that his trying schedule is perfectly laid out? I ran for an average Power 4 team. I can tell that many of you were not D1 runners.

I do plan on continuing running in college. The many colleges in the area weren't interested in me due to my times having been so mediocre, and the ones that were I'm not really interested in. Going for a walk on route.

100 percent possible. You’re probably a lot better than you can imagine, just keep your energy on the process. Keep building, and you’ll get the performances you want. Don’t get too excited about great races, or too upset when you lay an egg on the track. Build, build, build.

Very possible. I improved from a 4:23.00 to a 4:06.49 Indoor, and a 4:04.35 Outdoor in one season

A few more years? Sure. In HS I do find that getting from sub 430 to 415 or better is a bit of a mendoza line/quantum leap. Kind of like girls going from low 5s to sub 5. A lot of people get stuck. Faster you get the harder it gets to set 10 sec PRs.

Although you suggested you have run 425 without sharpening up yet? If thats the case then 415 is very realistic in spring with the right health, weather and race situation.

I first read your post that you were wondering if 4:25 to 4:15 was possible this year. My thought was that is ambitious and a stretch, particularly as you already have a sizeable improvement going from 4:31 to 4:25. But if you are looking at from a multi-year horizon, then absolutely possible. And seems like you are taking the right approach in building up the mileage. The doubles approach malmo and others suggested makes sense. No reason why you can't shave another 5+ seconds off this year. The improvement won't be a straight line, so don't get discouraged if you temporarily reach a plateau or even find a rough patch.

Your 400 through mile times appear fairly comparable. It's not like you are say a 51-52 400 runner that is hanging on for a mile. So, you probably have a strong 3K/3200 and looking ahead to college 5k in you. For performance equivalents, a 4:20 mile equates to around 15 flat for 5K. So, that could be another milestone/goal on the horizon for you.

please don't tell me this is another "my walkon dream school is 10 seconds faster than what i run" thread. like you want all spring to hopefully run 10 seconds faster, to maybe be the last walkon at some good running school.

you are a senior. your times are what they are. you should have already applied for school, know the names of the schools you are chasing, and know whether the coach wants you at 425. a lot of scholarship schools, and elite d3s, start filling up by now. they are not waiting around until may to see if you get that last 10 seconds. they may have even told you no. not, 10 seconds and come back. just, no.

in which case, you're toasted. a lick of good sense, you included some 425 (or worse) schools who want you. i hope. there are d1s who will take that. there are almost all d3s who would take that, except a short list of nationals teams.

this reads as either trolling or bad self esteem, because plenty of schools would take 425, it's not that mediocre. but you have to do your research, and you needed to do that while you could still apply places. it's almost march. most elite school kids are already past their deadlines and getting answers back by now.

conversely, most teams who are snooty about times, d1, d2, elite d3, they start to fill up by now. and unless the coach has said, apply here, stay in touch, drop 10 seconds please, your desire to play for time doesn't factor in. you don't get to set your own recruiting rules. you have to work on their timescale and they need to know you exist and approve of your gameplan. otherwise it's just a vivid imagination.

there may still be some weaker colleges with later application deadlines that are still fishing. you need to do some actual homework.