Re: 400m time guidelines
Patrick, I think the CrossFit Seattle 4-levels skills sheets are right on.
Jacob, I wasn't a great runner in high school. I ran a 4:50 mile and a 10:30 2-mile. But your times are absurd. You cannot judge this from the POV of a competitive 400m specialist, duh. That's like saying that intermediate level bench press should be 300 lbs, beginner should be 225 lbs.
Eg., the advanced, level 3 (Level 4 = elite) running metric is a 2:50 or less 800 meter.