Endurance expectations

[MountainSage]

I got a question for you folks. Some physical data to paint the picture. I am a 35 year old male, 310 lbs., 6'2", I am a farmer, no not one those ride in a monster tractor all day types, I avoid using engines or technology of any type when possible and I am a traditional blacksmith. My point is that I have a very physical occupation. I run 2 miles 4x per week, class 2 or 3, ride rowing machine 30 minute every morning. Now the big question. What can I expect to achieve, realistically, in endurance. I can run a 11.5 min mile on avg over 4 miles now. What does my future look like?

Mountain Sage

 

[KennethKu]

Improvement depends on your body composition. What is your LBM (lean body mass) vs BF (body fat %)? You may make performance improvement but I don't think anyone can predict what that would be.