Is it possible to go sub 4:15 Senior year

Unlikely, but don't let that stop you from finding out how fast you can go.

Yeah definitely is. Keep consistent, listen to your coaches and take care of yourself. Put in the miles over the summer and you'll get there.

I just want an answer wrote:

As a freshman I ran pr's of 2:24 800m, 5:28 1600m, and 19:46 5k. This was all off of

Looks like it cut off, sorry - This was all off of

I just want an answer wrote:

I just want an answer wrote:

As a freshman I ran pr's of 2:24 800m, 5:28 1600m, and 19:46 5k. This was all off of

Looks like it cut off, sorry - This was all off of

Whoops again, looks like you can't use the less than symbol. Anyway this was off of less than 20mpw and I am 5'4", 103lbs, 15, and male. If I went to 40-50mpw could I do it?

I just want an answer wrote:

As a freshman I ran pr's of 2:24 800m, 5:28 1600m, and 19:46 5k. This was all off of

Almost definitely not. I didn't start running until my Sophomore year but managed a 5:30 without training in 9th grade and ended up with a 4:30 as a senior.

4:15 is a very fast time and requires a lot of talent. It's not impossible but your goal should be only to keep improving your PR.

don't let...(anything... stop you from finding out how fast you can go.

Keep consistent, listen to your coaches and take care of yourself. Put in the miles over the summer

SDSU Aztec wrote:

Almost definitely not. I didn't start running until my Sophomore year but managed a 5:30 without training in 9th grade and ended up with a 4:30 as a senior.

4:15 is a very fast time and requires a lot of talent. It's not impossible but your goal should be only to keep improving your PR.

just because you couldn't do it...

Yeah OP I think it's doable. Don't be afraid to run 60+ miles a week for a couple of years before you get there though.

been there not done that wrote:

SDSU Aztec wrote:

Almost definitely not. I didn't start running until my Sophomore year but managed a 5:30 without training in 9th grade and ended up with a 4:30 as a senior.

4:15 is a very fast time and requires a lot of talent. It's not impossible but your goal should be only to keep improving your PR.

just because you couldn't do it...

Yeah OP I think it's doable. Don't be afraid to run 60+ miles a week for a couple of years before you get there though.

All the guys in my section that ran sub 4:20 were at least sub 4:40 as Freshmen. Focus on the present.

I ran 4:54 as a freshman and 4:16 as a junior, hoping for sub 4:10 this year. It’s crazy what happens to your body when you run 70+mpw consistently. Set your mind to it and Sub 4 is possible

JENDJDJSBDjd wrote:

I ran 4:54 as a freshman and 4:16 as a junior, hoping for sub 4:10 this year. It’s crazy what happens to your body when you run 70+mpw consistently. Set your mind to it and Sub 4 is possible

That's an impressive and rare rate of improvement but there is huge difference between your starting point of 4:54 and the OP's 5:24.

I ran 6:42 1600 and 14:10 for 3200 my freshman year with 0 training

Sophomore year with 30 mpw went

1600: 4:56

3200: 11:34

800: 2:21

Junior Year with 40-50 MWP went:

1600: 4:38

3200: 9:52

800: 2:13

3 mile: 15:46

Senior Year with 50-60 MWP went:

1600: 4:25

3200: 9:21

800: 2:04

3 mile: 14:53

I was told by everyone that "slow people like you will always get burned at invitationals". Didn't quite run 4:15, but just showing you sure can develop towards getting there!

Well, if you string enough days together, stay healthy, listen to your coach, and have confidence in yourself, then there are really good chances you will run well your senior based off of consistency and natural body maturation. Keep gettin at it, dont run faster than your race pace in work outs, and have fun!

I just want an answer wrote:

As a freshman I ran pr's of 2:24 800m, 5:28 1600m, and 19:46 5k. This was all off of

I just want an answer wrote:

Looks like it cut off, sorry - This was all off of

Well I suggest that you

As a freshman I ran a 6:12/13:00/21:52 and as a senior I ran a 4:42/9:58/17:14, (i sucked at cross)and I probably averaged 30-40 miles a week at most in my senior year, but just did core / gym / supplemental work properly. I know freshman who improved from your current times to being ~4:20 milers, so I definitely think it's feasible.

If it was truly from 20mpw, going up to 40-50 for the next 1.5 years will be worthwhile and that alone should give you a good advantage. Take 1 day off a week, and cap your long run at 10 miles. Do strides year round, take ample rest, and do your supplemental core / stretching / strength appropriately.

Your junior year of track season I would say to start hitting 60mpw in preseason and capping long runs at 13 or so, and taking a day off every two weeks. This will not only help your pursuit of faster times but it will also set you up to have a fast track season to appear on college radars, and build the work ethic for a strong summer and senior cross season. If you're going for 4:15, I assume you want to pursue the sport in college.

Slowly build mileage, take care of your body appropriately, get a blood test to learn if you need to supplement. Take 7-14 days off after each season, and put in a strong base w/ tempos, cruise intervals, hill repeats, hill sprints, and strides. Trust your coach and work hard.

Bare minimums you should probably be hitting in terms of a progression could look like this, I'm guesstimating based on old teammates and my own high school progress rate.

10th - 2:15 / 4:50 / 10:20 / 18:00

11th - 2:05 / 4:30 / 9:30 / 16:40

12th - 1:57 / 4:15 / 9:05 / 16:00

should probably add that post college I've dropped to 4:28 / 9:23 / 15:27 / 26:12 *8K XC* and that was after 10-12 weeks of 60 miles a week. I'm not talented by any means, but that's a big jump in mileage that made a lot of progress in terms of time.

A hypothetical progression might look like: 10th grade -- 4:48; 11th grade -- 4:28; 12th grade 4:16

So yes, it's possible, but you're putting the cart way before the horse. Start by shooting for sub 4:50 next year, that would still keep your goal plausible. More importantly, keep a long term perspective: if you work hard, end up with a 4:28 senior year, you could still run in (a smaller) college and go sub-4 in the 1500. The other posters are right that genetics make it statistically unlikely you'll be able to bust a 4:15 in three years, but by the same token, running 5:30 on a few months training is still above average compared to the population on a whole and with 7 years training, there's no reason you couldn't run a 4 minute 1500 your senior year of college.