What should I be running for a mile with a 2:13 800m?

Also: I know these 400/800 times are aggressively mediocre and absolute garbage for this forum, but that isn't the focus of this thread. Please try to refrain from tearing me apart over them.

Work on base 4:48 is possible for you

Thanks, that is what I'm doing now...but how could you possibly, logically, come up with a number so precise? Do you have a time machine?

I've coached high school for 8 years, it usually takes about 2:12 800m ability to break 5:00.

I'd say if you are training to break 5:00, you'll probably drop your 800m time in to the 2:10 or faster range, so your right there knocking at the door.

Your 400 speed in pretty decent. I would agree with the other poster that you could get down to the 4:40s with some better endurance.

The big advice I give my kids is to not think of the race so much as "one mile." Instead, think of it as "4-5 minute race" At least once a week, run a few repeats of 3-5 minutes and monitor how you feel 1/4 of the way through, 1/2 of the through, 1 minute to go. Too many times people just do a bunch of 30+ minute runs and never actually practice pushing themselves for what is in many ways a very short race.

I coach a kid who sounds similar to you based on the few data points you've provided. He runs 57 in the 400, 2:12 in the 800, and checks in at about 5'11", 150. He ran 4:51/10:18 this year and is hoping for mid-16s in XC. He runs 60 mpw. What is your weekly mileage?

Thank you for the advice. I will try working on those short repeats paying special attention to exertion throughout. I am in foremost training for XC and not necessarily a mile race, but speed work of this type seems like it would translate over well.

There would be the difference! I'm currently only running 15-20 mpw, but during track and XC season I was running maybe 2-4 miles per week or less, if that, not including meets. It sounds like upping mileage is a must.

My 800 PR is only 2:14 but my 1600 PR is 4:47. The first day I broke 5 I ran a 4:59 and later that day I ran a 2:20 800 split. I think fartlek workouts are what have helped me improve in the past. I know a guy named Luke gavigan won the New York state meet in the 1600 as a junior. His coach said that fartleks are what really help the most