If I run a 4:59 mile freshman year then do I have a shot at sub 4:20 senior year?

sub5min_miler wrote:

Title. Goal for this year is 4:59. Sitting at 5:20 right now.

4:59 freshman year

4:39

4:33

4:31

College 4:10 1500/4:34 indoor full mile

(Ran between 4:31-4:33 6 times between Sr. Year of hs and freshman year of college) before running a 4:10 time trial

Ran 4:48 and a Sophmore (back in the 3 year HS days), 4:29 Junior. 4:16 senior. Only has 54 quater speed in HS.

How much your improves depends on 1) how well you train, 2) how mature you are in 9th/10th grade.

I was 5-7 112 pounds in 10th grade. Was 5-11 137 senior year (now closer to 6-1).

I was a 5:05 guy my freshman year and ended up being a 4:18 guy. My first two years I was in a really uniformed coaching system in podunk Louisiana, but moved to a big city in Texas by the end of my sophomore year that was a lot more capable of tapping into my talent. If you got talent and you work hard, it’s definitley attainable. Or not much talent, but work super hard.

There really aren't any limits, it's all about your consistency in training and how much you're willing to do. Here's my progression from high school, I attribute the gains mostly to increased mileage each year and consistent strength training. The track workouts were only occasional 10 x 400 workouts and progression runs. My training was nowhere near as 'smart' as many people do today, it was just pretty consistent hard work. I kept my 'easy' runs fairly quick, not a racing effort, but it certainly wasn't a hobby jog. I've since turned into a 13:40's 5k guy/ 28:30's 10k guy and I still stand by the easy runs not being a complete jog. Just make sure you don't bury yourself into a hole and listen to your body. Also, be aware of what your weaknesses are. If you have some natural speed, try to improve your tempos/long run speed. If you are a natural 'grinder' and rely on your ability to lock onto a decent pace, then work on your top end speed a bit more at that age.

Freshman: 4:59 roughly 40 miles/week

Sophomore: 4:36 roughly 50 miles/week

Junior: 4:18 roughly 60 miles/week

Senior: 4:14 roughly 60-70 miles/week

The biggest thing is be sure to run some mileage in the off season, you don't want to have to restart building fitness at the beginning of each season. Try to carry the end of season fitness to the next year.

1600M:

Fresh: 4:52 (10:08 3200)

Soph: 4:40 (2:00 800)

Jr. 4:26

Sr. - injured

College

Fr: 4.18 (full mile indoor), 3:58 1500 outdoor

Fr: 4:58

Soph: 4:39

Jr: 4:28

Sr: 4:19

Lifetime: 4:02.

Stay healthy and work hard.

I ran a 5:05 1600 in 8th grade and worked really hard to get to a sub 10.8 100m Dash my senior year.

Ironically, I also ran a 54.2 200m Dash in 8th grade and only got down to a 50.4 officially by my senior year.

So, with hard work and dreams your coach can give you a complex about yourself that will last a lifetime. Go team!

*oops...meant 400 meters. As if correcting that matters..

What if I ran 4:52 as a 8th grader... what do you think I can do as a senior? I don't have a super fast 400 pr, but I never run it. Maybe 63. I did run 16:42 this year in CC though.

Somewhere between 3:59--4:30 is a likely range. It's really very hard to guess accurately--and it's always a guess.

nowimafreshman wrote:

What if I ran 4:52 as a 8th grader... what do you think I can do as a senior? I don't have a super fast 400 pr, but I never run it. Maybe 63. I did run 16:42 this year in CC though.

sub5min_miler wrote:

Title. Goal for this year is 4:59. Sitting at 5:20 right now.

As a coach and a former HS/College runner, I find the find the biggest limit on an athletes potential is their own mind. Believe it and make it happen. When I was in 9th grade, I never doubted that I would get better and every year I did. In fact opening up faster than I finished the previous year 3 out of 4 years. I have had way too many freshman who think what they are running now is all the better they can do. Always believe you can do better and work for it.

Nearly the same with 4:52 Freshman time - 4:22 Senior time.

My 5k xc was 15:15 though and I thought I could go 4:10 or better but I started working in a restaurant washing dishes from 6 until 11:30pm.

Only ran track my Junior and Senior year. My very first mile race in a meet was 5:04. Graduated in 1979 with a PR and school record 4:17. Was very small in HS at 5' 6" and

I got some hair on my balls and my head, not much else. Only 5'5, so I'm not super developed yet.

4:56. 4:40, 4:25, 4:22 9th-12th grade for myself. Definitely possible.

yeah dude! just keep building that aerobic base and incorporate speedwork, pace-specific work and strength training.

Didn't start running until I was a sophomore in high school, but my path was 4:39 (soph), 4:28 (junior) and 4:21 (senior). For what it's worth, a big drop to 4:15 came as a frosh in college.

Obviously you need the genetic makeup to run fast, but your goal is possible. This is important: DO NOT let anyone try to sell you on high weekly mileage. Quality is what you need, and your goal can be met on 30-35mpw if your training includes one speed day, one tempo day and one "long" run.

How’s this for a progression:

Fresh: 5:28

Soph: 4:52 (Xc)

Junior: 4:32

Senior: 4:25 - 1:57 800

From slow as dirt, to average.

4:26 mile freshman year of high school

4:08 mile senior year of high school - won a few big HS races.

Did not put in much mileage at all - maybe a benefit as it worked out. 53 seconds for a 440 as a freshman, barely under 50 as a senior. Grew 7 inches in height during high school. Speed without a lot of aerobic ability. Everyone is different. Those who can benefit from sustained increased distances in training likely will see improvement (not something that was in my wheelhouse).