what are some signs that i could run a 4:40 Mile?

The other poster was right. A good indicator workout is 8-10x400m with 1min rest. The 400m pace you hit should be close to what you're capable of. Unless you're focus is this indoor season though, that type of speedwork shouldn't be a priority at all until the 2nd half of the outdoor season. The mile is an aerobic race, so in order to improve you have to improve your aerobic base. That means consistent runs every week starting asap to reap the benefits by track season, running at a slow to medium pace and slowly increasing your mileage over time. 6 days a week of running (with maybe a long run every other week) getting up to 40 miles should be a high enough level to get to 4:40 without risking injury with your inexperience in long distance running.

This is all good stuff. Consistency is key in the offseason, add in tempo runs and fartleks too. Don't worry about 400s/800s or intervals right now.

Thanks! that is immensely helpful! I can currently do an 8 x 400 at about 70sec/lap, i'm hoping that that is an indicator that I will be able to run much faster than my previous PR of 4:58.

also what is a good pace for my normal runs? I really want to hit 6:40/mile every run, however, my coach tells me to slow down? what do you think about this?

In U.S., there are cultural reasons why many athletes who are not necessarily elite 100m, 200m or 400m, athletes jump to 1600m/one mile. Just like most T&F athletes in Ethiopia specialize at 5000m, 10000, & Marathon. With your size, Am. football background, why not attempt to maximize your potential as an 800m athlete. As a former Am. football player, you know how to handle 20 x 100 yard sprints. Eight meters training is not easy but you may be the right person for 800m training. If you have not broken 2:10, 800m, worry about that. If you have, focus on breaking 2:05, 800m.

buddylaf wrote:

Thanks! that is immensely helpful! I can currently do an 8 x 400 at about 70sec/lap, i'm hoping that that is an indicator that I will be able to run much faster than my previous PR of 4:58.

also what is a good pace for my normal runs? I really want to hit 6:40/mile every run, however, my coach tells me to slow down? what do you think about this?

6:40 pace can feel easy, heck I feel easy all the way up to 6:10 some days, but I’ve found my body won’t recover properly unless I’m running over 7 minute pace on easy days. Try it out for a couple of weeks and see how it feels! I’m just a tad bit faster than you (4:41) and I run my easy days between 7:10-7:40 pace.

I’ve found for the most part anything in the 6 minute range isn’t great for me unless I’m going hard on the hard runs.

All of my tempos are sub 6, my speed work is sub 5 and my easy days are above 7. Hope this helps!

Lace up the spikes and run four laps in 4 minutes and 40 seconds.

That’s a good indicator.

You get a 1500 split of 4:18 and feel like you still have a bit left.

Do you have one of those signs outside of your house that say "slow children playing"? If not, that's a good sign you should be able to run a 4:40 mile.

I ran 4:22 last year (around 4:43 for the mile equivalent) off of only strength based training (Easy runs, strides, tempos, CV) . You probably shouldn't sweat specializing too much if you have all of your basic training ducks in a row.

I train slightly differently now since I am starting with virtually no base this season, so I personally am starting to prioritize more interval based work along with tempos but not much in between.

Best of luck to you and your mile-ing goals!

Sub 2:07 800

Haha, that is a good indicator, I will be doing that shortly, but I think a major part about running is the confidence aspect, I want to be confident in my running, so when I hit the track I can feel my best, and know what I need to do.

I think there is a difference between sub5 pace and sub 4:40 pace. You can really know you're going to break it if you come through the second lap comfortably but also know you are really moving. The first time I broke it I ran 4:34 and came through the 800 at 2:17. You also have to make sure you have energy for that 3rd lap because if you're able to get through that one it will be much easier running that last lap fast as that is when everyone starts kicking