Sub 4:50 mile potential?

I ran 4:49 off of a 17:33, you should be good for a lot faster. Look for a sub 4:40 this indoor season.

Easily. If you train hard enough, probably around 4:35

Yeah you can definitely do it if you ran a 16:31 5k. I only ever ran a 17:06 5k and I ran a 4:46 mile. If your focus is truly the mile then you can do a lot more speedwork, but I think that your strength is in distance and you can get a much better 2 mile time than the one you have. Gl with whatever you do though

You should be setting your goals a lot higher than you currently are, I am sure you could go out and run a 4:50 right now. You can run a 4:30-4:35 during track, probably sub 4:27 by the end of the season if you have a good coach and are taking care of your body properly.

cool kid wrote:

I ran 4:49 off of a 17:33, you should be good for a lot faster. Look for a sub 4:40 this indoor season.

I don't think you can always extrapolate mile times from 5k. I raced 400 and 800, had a 4:47 mile, and a relatively bad 18:30 5k PR.

Daniel Roy wrote:

I spend way too much time on letsrun. Anyways:

PRs: 16:31 5K (This year)

10:23 2 mile (last year)

4:59 1 mile (first mile of mentioned 10:23 two mile, went too fast)

2:10 800 (also last year)

On average I do about 40-45 miles per week over the summer and about 35 miles per week on average during the season with some 40 mile weeks. Our coach likes to give us a good deal of speedwork during the season. Recently tempoed a 17:11 on a hard course. What can I expect for track?

When my buddies and me could do 10:20's we were also running low 4:40's and 2:03's. You may be at 4:50 right now.

ran 17:32, mile pr - 4:32

Sophmore year XC - 17:27

30-40mpw through winter. Workouts during track season were racing 3200 and 1600 weekly and 8x400 at mile pace

Sophmore track - 4:43 and 10:20

60-70 mpw through summer with 4-5x1200 for workout during season

Junior XC - 16:15