Not the fastest fellow here by any stretch, but I did 3 x 1 miles tonight on a track with approximately 3:00 min standing/jogging recovery in between miles. Times were:
5:53
5:58
5:57
It felt pretty controlled, with only modest lactic-type discomfort on the last laps.
Would this suggest sub-19 ability? If so, what do you think I can realistically aim for on a flat course with good weather?