What was your high school mileage/ PR progression?

9th - 30 mpw 12:56, 5:43, 2:28

10th - 40 mpw 11:07, 5:17

11th - 45 mpw 9:58, 4:39 (50 mpw summer after 10th, 55 in winter, down gradually to ~20 by end of year due to shin splints)

12th - 60-70mpw 9:45, 4:34 (peaked at 75 during winter, got injured, rested, ran 55-65 all season, yet couldn't PR after hitting 9:45 and 4:34 in first two meets)

Not sure where I'm heading this summer. Gonna take two - three weeks off to heal the shins (splinted again) and then see if I can work my way up to 80-85 mpw. Going to college at UCLA and I need to drop serious time if I want to walk on there.

Times listed are 5k XC / 800 / 1500 / 3000, my state is weird deal with it.

Frosh: injured

Soph: 40mpw 19:14/2:18/4:45/10:00

Junior:55mpw 17:23/2:13/4:25/9:30

Senior:70mpw 16:36/didn't run track

I started getting serious after my sophomore season of XC.

Listed mileage is an average, including summer, winter, and in-season. My summer before junior XC was probably 70 avg and peaked at 82, my summer before senior XC was probably 85 avg with a peak of 101.

I had good endurance, and thought that since I lacked speed, I should emphasize my endurance. My neglect of developing speed greatly hindered me in races.

FR - (20 mpw) - 2:11/800 4:50/1600 11:15/3200

SO- (40 mpw) - 2:01/800 4:34/1600 10:12/3200

JR- (55 mpw) - 2:02/800 4:21/1600 9:50/3200

SR- (55 mpw) - 1:58/800 4:22/1600 9:22/3200

9th - 15-20 mpw (2:12, 5:01,10:46) played basketball during winter

10th - 25-35 mpw (2:07, 4:36, 10:18) ran most of the winter

11th - 35-45 mpw (2:05, 4:32, 10:20) ran the entire winter

12th - 40-50 mpw (2:02, 4:27, 9:56) injured half of the winter

Here's my mileage, freshmen year I did not do XC, started track late and ended up getting an injury in track anyway.

FR - 2:40 800 on varied, scattered, little mileage.

SO - 2:11 800, 4:50 1600M, 10:54 3200 20 MPW

JR - 2:10 800, 4:52 1600M, 10:42 3200 25 MPW - dealt with walking pneumonia the entire season.

SR - 2:06 800, 4:40 1600M, 9:58 3200 25 MPW.

Not a lot of progression in terms of mileage unfortunately.

9th - 15mpw - 2:08, 4:47, 10:46,

10th - 15 - 20mpw 2:00, 4:33

11th - 20-30 mpw 2:00, 4:29

12th - 20 - 30 mpw 4:43

9th- 20 mpw- 2:06 800/4:46 1600/10:26 3200

10th- 35 mpw- 4:38 1600/10:15 3200

11th- 40 mpw- 53 400/1:59 800/4:25 1600/9:50 3200

*1.5 month injury*

12th- 60 mpw- currently in season

Former HS runner person wrote:

9th - 35MPW - 2:03, 4:36

10th - 40MPW - 2:02, 4:32, 10:12

11th - 45MPW - 1:59, 4:22, 9:48

*6 month injury*

12th - 50MPW - 1:57, 4:22, 9:39

I don't remember my training much, but it involved lots of 7-8 mile runs, low mileage, and peaking too early every season.

Similar boat, similar mileage, similar problem (peaking too early):

9th: 4:49, 10:28

10th: 4:30, 9:43

11th: 4:29, 9:40

12th: 4:25, 9:38

9th - 25 mpw - 60s 400m, 2:17 800m, 4:39 1,500m, 9:51 3,000m, 18:25 5k xc

10th - 35 mpw - 57s 400m, 2:08 800m, 4:19 1,500m, 9:21 3,000m, 17:20 5k xc

11th - 45 mpw - 53s 400m, 2:01 800m, 4:05 1,500m, 8:57 3,000m, 16:08 5k xc

12th - 55 mpw - 50.7s 400m, 1:57 800m, 4:04 1,500m, 8:48 3,000m, 15:51 5k xc

I think I could have gone faster, but I was only a kid and didn't really have focus.

9th, 25 mpw: 1500 = appx 4:55

10th, 35 mpw: 1500 = appx 4:35

11th, 45 mpw: 1500 = 4:14

12th, 50 mpw: 1500 = 4:00

9th- 20 mpw 1600/4:57

10th- 20 mpw 1600/4:42

11th- 70 mpw 1600/4:28

12th- 80 mpw 1600/ 4:18 3200m/ 9:17

9: 40 mpw; 400-56; 800-2:12; 1600-5:05; 3200-11:08; 3 miles-17:15

10: 60 mpw; 400-57; 800-2:08; 1600-4:53; 3200-10:48; 3 miles-16:45

11: 60 mpw; 800-2:03; 1600-4:45; 3200-10:25; 3 miles-16:20

12: 65 mpw; 400-53; 800-1:59; 1600-4:30; 3200-9:55; 3 miles-15:35

20 mpw: 55/2:07/4:35

40 mpw: 53/1:58/4:21/9:41

45 mpw: 52/1:56/4:17

55 mpw: 51/1:55/4:14/9:20

9th 30 mpw mile 4:29 2 mile 10:07

10th 30 mpw mile 4:26 800 2:06

11th 35 mpw mile 4:24 800 1:57

12th 40 mpw mile 4:23 800 155 400 50.9 Long Jump 22'11"

college 80 mpw PR's mile 4:07 5,000 14:13 10,000 29:55 800 1:48

Long Jump 23'6"

Retired frustrated but looking back now feeling more proud

Highlights of career...outkicking an Olympian in a cross country event ,

rabbitting two sub four minute efforts

Good post and probably a great way for athletes to see that there are many paths to achieving your best in running.

First of all looking at your progression from 10th-12th grade only gives a small glimpse of what you did and your times during that span.

One of the great things about coaching in another country is that you get to work with athletes for a very long time. The club system or group system is great for developing long term athletic development.

Here is one of my athletes long term development. He started running with my group once a week when he was just over 10 years old. We do everything in metrics over here but will convert for you and remember that the school year here is different so have listed pb's by age.

13 years 9:52 for 3k equates to about 10:30 3200m on 10-15 miles per week with swimming and cycling

14 years 4:36 for 1500m equates to 4:54 1600m 10-15 miles per week with swimming and cycling

15 years old 4:04 for 1500m equates to 4:20 1600m 8:52 3k equates to about 9:28 3200m run 20-25 miles per week some swimming less cycling

16 years old 1:56.5 800m 4:05 1500m 8:48 3k 25-30 miles per week + strength training

17 Years old 3:54 for 1500m which equates to 4:10 1600m on about 35-40 miles per week + strength training.

Good luck with your running and there are many ways to achieve your best!

Hey I'm in 10th right now and we have similar prs (for10th) and I'm at 30mpw but average for last season was probably only 15-20. Any advice for getting to your 11th prs or higher other than running more?

9th: played football and did sprints/jumps

10th: football

11th: 30 mpw, 4:27, 9:25, 15:29 (this was my first xc race ever)

12th: 45 mpw, 4:17, 8:58, 14:47

No long runs and no tempos. We did some mile repeats and 400s often. I don't know how fast I ran since we just ran without a watch on predetermined routes. College coach poked fun on me a bit on recruiting trip because I didn't know what a tempo was.

Ran 3:45, 13:42, 23:58 (8k XC) in college

HS YR, Mileage per week, 800, 1600, 3200, 5K XC

FR, didn't run

SO, < 25, 2:13, 4:58, didn't run, 18:00

JR, ~40 during summer and ~30 during season, 2:07, 4:33, 9:50, 16:30

SR, ~50 during summer and ~30 during season, 1:57, 4:15, 9:20, 16:00

...walk on to a D1 program...

College YR, MPW, 8K XC, 5K track, 10K track

FR, 75, 26:00, 15:00, didn't run

SO, 80, 24:45, 14:25, 31:00

JR, 80, 24:15, 14:20, 29:45

SR, 80, 23:45, 14:05, 29:15