Will I be able to break 4:35 and 9:50 in track?

you can't expect to improve unless you train more

none of your times are indicative of the potential to suddenly break 10 or 4;40.

you gotta put in the work and let the results speak for themselves

I broke 10 and ran 4:36 mile with a 16:40ish 5k on the track and 16:40 3 mile xc. I'd say you're close. Put in the work but work smart as well.

Where is xc done already? We still have 3 weeks until the league meet and 5 weeks until state.

9:50 is a good bit better than 4:35. It took me a year and ~50-55 miles a week to move from 5:00 to 4:40, and another year and 70-80 mpw to move from 4:40 to 4:28. Ditto for 10:40 to 10:10 and then down to 9:40. Cross times prior to the 4:40/10:10 year were mid to low-17s, albeit on hard courses.

PA is finishing up this week. States are next week and the qualifying races will be done this weekend.

They are definitely right that your current pr's and cross times aren't indicative of the times you want but that doesn't mean give up. My senior year i was only running 17 flat and didn't run well all season. Winter I just trained super hard morning runs. Lifted alot. Upped mileage. Cross trained every day. During outdoor I went 4:25 and 9:47. Just cause you haven't been close to that level yet doesn't mean you can't. Go for it this winter and make it count

He may well be JV between injuries and >18 min last races.

Did you run 30-35 mpw for ALL of July?

If you can get back from the injury and do a couple of 20 mile weeks in November you should be able to run 4 miles every day in December.

Then build from there.

The first step is to be honest with yourself. You qualified slow times with hard course and injured but didn't mention that your best times could've been run in grass tracks or short courses.

That doesn't mean you can't eventually reach those goals but they are too far away right now. Set some realistic goals and follow a plan. As others have said, you will need more mileage. Note, your current times on 30-35 mpw show potential.

Ran these times in my best track season in hs off of this training

5000m- 16:20

3200m- 9:55

1600m- 4:38

M- AM: 8 Miles @ 6:54 w/ 8-10x 150m Hill Sprints

PM: 20min @ 8:00 (10.5 Miles)

T- 2 mile w/u @8:00/ 12x400m @ 69 w/ 90 second rest (walking)/ 4 Mile c/d

PM: 4 Miles @7:30 (13 Miles)

W- 8 Miles @ 6:44 PM: 4 Miles @ 7:34 (12 Miles)

T- 2 Mile W/u @ 8:00/ 5 Mile Tempo @ 5:34 w/4x200m @ (32/30/29/28)

PM: 4 Miles @ 7:45 (11 Miles)

F- 8 Miles @ 6:56 w/ 5-6x100m Cutdowns

S- 15 Mile Progression Run

(7:18/7:07/6:44/6:38/6:28/6:23/6:31/6:24/6:27/6:21/6:08/6:11/6:07/6:03/5:58) 1:36:47 (6:27 Avg)

S- Rest

70 Miles Total

If you can complete a few weeks in a row like this then you should be in shape for around 4:30/9:40

lol, youre an engine to say the least. 35-40 is good for a HS trying to run 4:35. I know kids that weren't tremendously talented that ran faster off less (including myself).

If you can recover properly from your injuries the 45 sec 5k pr shows that you have way more strength than last year. What you really need to do is work on speed: if the 62 400 was an all out effort then you'll have troubling dropping the 800 more than a few seconds under 2:10. Just get back into the 30-45 miles a week range and focus your pre-indoor training on getting faster rather than stronger (this'll be crucial in the 400 and 800 but will still be VERY useful for the mile). Do 200/400 repeats rather than tempo, if you can get back into low to mid 17:00 shape you'll have no problem running faster if you develop speed.