HS Mile/1600 times and improvement

Nice dude, you should be sub-4:15 no question by senior year if you keep working hard. Don't worry to much. Just do your distance and your workouts. It's not too tough.

BE SMART about increasing your workload gradually as you progress through high school. listen to your body, but challenge it as well, and you'll hit sub 420 by senior year..

"A recent track workout I ran was 12x400 at 70 seconds, with 45 seconds rest.

my mile PR is 4:40"

I'd have you at more like 4:30, based off that workout, 12x400 w/ 45 sec rest is crazy almost no matter how fast you run.

Yeah, but keep in mind that my 4:40 mile was run on considerably less intense training, and that I've only raced a couple of miles since then.

/bump

I ran 5:38 in Sept of my Soph year. I had never run before. By June I dropped my mile down to 4:07.8. I think that anyone unable to match what I did should quit running as I had started the year an untrained dweeb with no endurance background whatsoever.

expect to run in the 4:20s this season

My progression went like this:

5:00

4:48

4:38

4:20

You should be able to run sub 4:20 at some point. Possibly evan as a junior. Which is good because that is what it takes to get college coaches looking.