Progressions to a 9:30 or less two mile

Freshman year 0:00

Sophomore year 0:00 (did not run first two years)

Junior year 10:08

Senior year 9:27

1m 2m

9: 5:01 10:27

10: 4:48 9:56

11: 4:35 9:35

12: 4:17 9:13

Frosh: 6:00 12:50

Soph: 5:03 10:45

Junior: 4:28 9:50

Senior 4:20 9:20

8th-4:50

9th-4:40/10:20

10th-4:31/9:50

11th-4:20/9:35

12th-4:12/9:19

only advice...run more miles than 30 a week

9th- 4:49/10:34

10th- 4:34/9:49

11th- 4:30/9:45

12th- 4:18/9:26

college- 4:09 (mile)/8:17 (3k)/14:21 (5k)/24:49 (van cortlandt XC)

battled sickness junior year of HS, never really got going.

BUMP

back in the 77-80 era (all mile/2M, not metric)

4:50.1/10:33.6

4:44.5/9:55.3

4:29.0/9:25.5

4:17.2/9:16.0

that seems to be a common progression

I went:

4:52-4:37/not run

4:27/9:55

4:30/9:38

4:27/9:32

F 14;27 6;23

S 12;45 5;27

J 10;27 4;40

Sr 9;30 4;28

40 miles a week, hurt senior year. Key for me is getting strong and not over training

9th: 4:33/10:04

10th: 4:25/9:41

11th: 4:22/9:33

12th: 4:21/9:23

I had the benefit of VERY good coaching and a good team for 9th-11th

My progression for the two mile was:

9th: 9:52

10th: 9:06

11th: 8:58

12th: 8:56

A great coach and working out twice a day helped me out greatly.

9: Tennis Team

10: 3200 - 10:05, 1600 - 4:38

11: 3200 - 10:01, 1600 - 4:35

12: 3200 - 9:31, 1600 - 4:23

Agree with previous posters...everyone progresses on one's own schedule. If you have 9:30 and under talent, I hope you have a coach that recognizes it and gets you there.

I remember having a kickass coach my Junior year which made us do some extremely hard workouts (some memorable workouts - 3 X 3 miles, and 16 X 400s) and ramped us up from 40 to 70+ mpw. As it turned out, all that "great" training burnt me out for the track meets. The payoff was during the summer when I was able to back off the training and qualified for the national Jr. Olympics meet.

Before my senior season, Coach was fired and replaced with a football coach. Hardest workouts I did were 4X800 at 2:20 and 7 minute-pace tempos - silly looking back as I was already running sub 16 5Ks and 4:30 1600s by the time I started the year. Cruised through the year basically on the meager talent I had. I wonder what I could have done with a better blend of coaching. Of course, I could have run everything harder, but I thought coach knew best - I was completely clueless about training.

Good luck.

thanks alot for all of these...keep em coming even if u were close to 930

Ike_Can wrote:

My progression for the two mile was:

9th: 9:52

10th: 9:06

11th: 8:58

12th: 8:56

A great coach and working out twice a day helped me out greatly.

Wow...9:06 as a sophomore. Thats quite a preformance. I would think that would be close to the record

Thanks, I came in second in the race to Craig Virgin, he ran an 8:40 that day.

hard to top an 8 40

Ike_Can wrote:

Thanks, I came in second in the race to Craig Virgin, he ran an 8:40 that day.

That's not true. Why don't you tell us something about your race, poser?

Illinois High School State meet in 1973. Craig Virgin was a senior.