I have a mile PR around 4:11. I ran it when I was 152 pounds. I've been focusing on losing weight but also gaining strength. Right now I'm 153 pounds, but I'm confident I can lose quite a bit more because I look pretty soft. I've never lifted weights or done anything but crunches before, and after only 3 weeks I am a LOT stronger than I've ever been. How much can I expect to take off my mile time if I get down to 145 pounds but also increase my strength?
I realize every estimate is just a guess, but I would think the decrease in weight and increase in strength would help a lot. Is 4:04 too optimistic?