Can I Run a 4:20 1600

probably, if you get your tempos down to 5:10 pace (5:40 is borderline long run pace) and you make sure you're lean. and maintain really good speed

lol 5:10 what? no. 5:10 sounds like something a 4:10 miler would do. Sub 4:20 is possible but be sure that you do more race specific work otherwise you'll have to be patient for the 4:20.

Officialdb wrote:

probably, if you get your tempos down to 5:10 pace (5:40 is borderline long run pace) and you make sure you're lean. and maintain really good speed

A 4:26 miler should not be tempoing at 5:10. According to Daniels he should be doing 5:20 or slower for a 20 minute -30 minute tempo.

If you were to race now, you would absolutely break 4:20 for the 1600m based on your TT, indoor 800m, and 8x400 in (assuming 65) off 60 second R. While I agree a 4:20 corresponds a lot closer to 5:20 pace than 5:40 pace on your tempos, I would advise against doing so. With your quality days on Monday and Friday along with the 10 mile long run that is run as a progression, you have more than enough quality work. Trying to get more out of your Wednesday tempo might be more than you can handle at your age with everything else you have mixed in, especially with some of these longer efforts and increased mileage being relatively new to your schedule. Enjoy the training, and hopefully you’ll get a chance to get that sub-4:20 over the summer.

Didn't read the Original Post. Didn't need to.

My question to you is this:

Can you run a mile? Or any other standard event? Something that has a World Record.

I ran a lot in high school. Up to 80 mpw. Never ran nor heard of a 1600 at the time. Now, if we both ran one, it's possible you'd be ahead of me. If you raced yourself at 3-1/2 times your current age, you'd possible beat the old version of yourself. That having been admitted, my advice is to set your goals high. Aspire to a world record, for example. Hey, I never set any, and at my age I won't be, but my aspirations were never to make up an uncontested non-event and run some arbitrary time which can never be compared to guys like Geb or whoever you heroes are. Go run a mile!

+1

I ran 4:18 off of 5:30 pace for my tempos

Officialdb wrote:

probably, if you get your tempos down to 5:10 pace (5:40 is borderline long run pace) and you make sure you're lean. and maintain really good speed

This person is likely in HS and shouldn't be worried about being "lean"

Also, as someone else stated, 5:10 is too quick for tempos and is probably not far off OP's 5K race pace.

high school running = waste of time wrote:

Didn't read the Original Post. Didn't need to.

My question to you is this:

Can you run a mile? Or any other standard event? Something that has a World Record.

I ran a lot in high school. Up to 80 mpw. Never ran nor heard of a 1600 at the time. ... Go run a mile!

Some states have 1600m as a standard distance for high school track. It's a hold-over from when 440y tracks were converted to 400m. At that time, they converted the standard competition events:

220y (often on a long straightaway) became 200m as we know it,

440y and 880y became, of course, 400m and 800m,

The mile became 1600m,

and the 2-mile became 3200m.

Decades later, these are still the standard distances. Again, in some states, for high school track.

So, OP's question does make sense -- OP likely attends high school in a state where they compete at 1600m.