College vs. HS progression

You didn't even mention your PRs.

What was your progression in HS?

If you ran mid-August to mid-May 4 years in HS, that is much different than a HS freshman or sophomore who didn't run the summer before.

Some/most of HS progression has to do with maturity and not training.

On the other hand if you were a 51.X and 1:58 HS guy who never did anything but your HS's 400/800 training and you are now aiming for the 5k, you might get to 9-flat for 3200.

10th and 11th grade I was a sprinter and in 11th grade I did xc (maybe ran 2-3 days a week for a month before the season) and hit 19:20 5k. during the track seasons I missed practice almost twice a week so there were no PB's but 10th grade I was 12.2, 24.6, and 56.4. senior year I got pneumonia all summer and came back to running at the start of xc but ended the year with an 18:20 (hit 17:40's in a 4 mile run about 2 months later though). senior I trained more as a mid-D guy and did maybe 20-25 mpw tops, ended with 11.6h 100m 55.3 400m and 2:07 for 800m. I was also about 25 lbs heavier in 10th-11th grade and 10 lbs heavier in 12th grade then I am now. frosh year of college I burned myself out before the season started with heavy weights and hard intervals all summer in preps for the long sprints but I was doing workouts like 6x400 in 62-63 without hitting lactic threshold. that was in pre-season.

I wasnt really asking for myself in perticular however because I dont think Im cutting 20 seconds off my 800m time in three years, but just in a more general sense is this type of progression possible?

Does not sound like you (or someone similarly situated) have the raw speed to realize 1:50. In my experience, this type of progression is not possible for someone who has only been able to turn a 55 400, even if training and racing opportunities were limited. The 800 is a speed-based race and just about all of the guys I know who went 1:50 or faster had 400 times at or under 50 seconds. While there are certainly exceptions to the rule, speed matters the most in the 2-lapper. Don't want to be a downer and does not mean you can't still get after it, but this is my take on it FWIW.

I would suggest considering the move to 1500 and possibly 3k steeple this year and 3k steeple/5k by your senior year if your mentality changes.

Your times are not indicative of an 800 runner. You also appear to be aerobically deficient. While this might sound negative, I think it is really a good thing because you could probably be a solid distance runner with an appropriate aerobic base and an open-mind toward true XC/distance training.

Who says summer mileage would be a benefit.

I was a miler in college and only ran a bit in the summer. I worked at Ranch Resorts in Colorado and only had time for work and parties.

Once fall came I was all in for hard training.

Fall XC 2nd year college 28:30 8K, didn't run XC after that because transfer to D1

High School PRs 1500 4:20 800m 1:55

College PR 1500 3:45.3

Ca$hclay wrote:

Does not sound like you (or someone similarly situated) have the raw speed to realize 1:50. In my experience, this type of progression is not possible for someone who has only been able to turn a 55 400, even if training and racing opportunities were limited. The 800 is a speed-based race and just about all of the guys I know who went 1:50 or faster had 400 times at or under 50 seconds. While there are certainly exceptions to the rule, speed matters the most in the 2-lapper. Don't want to be a downer and does not mean you can't still get after it, but this is my take on it FWIW.

yeah i figured, thats why when im moving up in distance this year. even with a sub 12 100m and maybe a faster 400m time, speed is not enough for the 800m.

Texas HS Coach wrote:

I would suggest considering the move to 1500 and possibly 3k steeple this year and 3k steeple/5k by your senior year if your mentality changes.

Your times are not indicative of an 800 runner. You also appear to be aerobically deficient. While this might sound negative, I think it is really a good thing because you could probably be a solid distance runner with an appropriate aerobic base and an open-mind toward true XC/distance training.

sounds like a plan. I ran 4:55 mile when I was still in 400m training and totally burned out. of course I had a kid on my HS team who two years ago couldnt even break was a 55 400m runner in 10th grade and ended up going sub-50 two years later.