Mile/1600

I had a friend who was a middle school star, didn't run in HS till sprints junior spring where he ran 54 sec 400s.

Then he ran 4:13 full mile

You can run 4:16 if it's in you, or maybe you run 4:16 frosh college indoors

Possible? Yes. Likely? No. Long-term injuries take awhile to return from. I would say a good goal at this point would be to hit closer to 4:20. You will likely have to settle for a fairly disappointing XC season in the interest of staying healthy, and focus on the long term. Maintain good aerobic development, keep within your limits, and race hard. You will see your times drop, then it just becomes a question of how much.

As mentioned by another poster, even if you are disappointed this season, you may end up rebounding with a great freshman year of college and hit 4:16 or likely even faster. Just make sure you don't put yourself in an injury cycle by trying to push too hard this year, or else you will likely never run anything close to 4:16.

I think you can but I feel like if you worry about it too much and push yourself too much you may prolong your injury past high school and that's no good. I would say you should concern yourself with working on your injury and strength training so that when you start slowly going into your usual training you'll be strong and less likely to get injured.

yes there is a possibility try to progress

Yesm Certainly possible. I ran 4:35 junior year and 4:18 senior year during a period of excessive beer drinking and frequent sleep deprivation.

You have an extra year of maturation on your side, and hopefully aren't a sex-obsessed alcoholic.

Injuries can be tricky. If you can see a good physical therapist, do that and they are not all "good." I have had a few who caused me to be so sore I could barely walk to the parking lot afterwards. Of course, some of that was on me. "A man must know his limitations" Clint Eastwood

But get that healed up and progress slowly. I've had it and ran my best times ever in my life afterwards. Get good advice and follow it.

Health should be your entire focus until your legs are sound and you can begin to build a good base again. There can be no prediction for times until you are healthy. With health, there's no telling what you could do, but you have got to take the recovery slowly. Obviously, a combination of eccentric calf drops and drum pedal repeats (rest heel on ground, lift up front of foot over and over again building up to many reps--even better standing on the edge of a step where you can lower your foot below the horizontal as well) will help you to get over and keep away achilles tendonitis and shin splints/stress reaction.