I'm a sophomore, and right now, it is winter track. I didn't have a race yet, but my mile PR from freshman Spring track (about 7-8 months ago) was 5:35. I broke that PR in the middle of a 5K this sophomore XC season. My 800 PR was set in my really beaten up trainers, of 2:28. I probably could do a few seconds better in spikes, seeing how I ran this in the 3rd rep of 800 meter repeats. My 400 PR is in spikes, but at practice, of 63 seconds. My 3200 PR is 12:12, once again, in Freshmen Spring Track. I'm a sophomore in winter track, and by the end of my SOPHOMORE spring track, what times should I expect to see?
A little more about me: I'm mainly a long distance runner, mostly a mile guy, and my worse event that I race is probably the 3200, followed by the 800. My spikes are the nike zoom rival D10, but I'm going to get the Nike Zoom Victory 3's soon because I found a cheap deal for them. My 5K PR in XC is 18:29, in Saucony Havok XC3 flats. I train a lot, more than the average high schooler. Besides running all kinds of workouts, including anywhere from 150 meter repeats to mile repeats, multiple tempo runs per practice, fartleks, hills (almost every day), and long distance runs (no slower than 7:45 pace), I do a good amount of calisthenics (I hope I spelled that correctly). Every practice, we do 100 situps, and after some practices, we go to the school gym where we squat (me with my skinny distance arms can bench about 100), bench press, (IDK my exact PR, but I can squat at least 150 pounds including the bar), we do pushup, and most workouts.
The one thing I believe I don't really do properly is recover. I have a roller, but it is one of those cheap 10 dollar styrofoam type rollers I happened to find in a super market. I regularly take hot showers, and rarely do I take ice baths. In almost everything I do, I use a lot of effort. I always try to run with the best guys on my team, and they always run really fast, and it might be good for them, but for me, basically all my runs are hanging on with them the entire time. I don't roll every day, only after harsh workouts. We do our harder workouts about 2 to 6 times a week. I'm not too sure how much miles per week we do, but I'm going to guess at least 30, and at most, 55. In my "recovery runs," I run with them, too, and many times, it doesn't feel as if I'm recovering, but rather, the fast paces they go at hurt me even more, even though it is recovery. Usually, I don't say anything about slowing down however.
I'm trying to run a 4:45 mile, 57 400, sub 2:10 800, 10:05 3200, sub 16:10 5K (junior year XC). Based on the information I stated above, will I accomplish my goals by the end of my sophomore Spring track?
If you took your time to read through all that, and respond, thank you for taking your time to do so. I really appreciate it, and hope you have a great day.