9: 15-20 mpw; 800-2:13; 1600-4:55; 3200-10:27; no XC
10: 30-35 mpw; 800-2:07; 1600-4:37; 3200-9:47; 5k XC - 16:31
11: 35-45 mpw; 800-2:04; 1600-4:27; 3200-9:32; 5k XC - 16:01
12: 40-50 mpw; 800-2:02; 1600-4:26; 3200-9:32; 5k XC - 15:45
9: 15-20 mpw; 800-2:13; 1600-4:55; 3200-10:27; no XC
10: 30-35 mpw; 800-2:07; 1600-4:37; 3200-9:47; 5k XC - 16:31
11: 35-45 mpw; 800-2:04; 1600-4:27; 3200-9:32; 5k XC - 16:01
12: 40-50 mpw; 800-2:02; 1600-4:26; 3200-9:32; 5k XC - 15:45
High school (4 different coaches over 4 seasons):
9th - 25 mpw - 18:06 XC 5k
10th - 40 mpw - 16:51 XC 5k
11th - 45 mpw - 16:40 XC 5k
12th - 70 mpw - 15:47 XC 5k
College (with sub par coaching):
Freshman - 80 mpw - 25:19 XC 8k
Sophomore - 85 mpw - injured - 25:33 XC 8k
Junior - 100 mpw - 25:00 XC 8k
Senior - 110 mpw - 24:41 XC 8k
8th--10-15 mpw--2:18, 5:15
9th--15-20 mpw--2:08, 4:58, 18:59
10th--15-20 mpw--2:03, 4:41, 17:22
11th--15-20 mpw--2:00, 4:34, 16:51
12th--40-55 mpw-- going into senior year so not sure what my times are
8th: 15 mpw, 2:07, 4:54, didn't run cross
9th: 45 mpw: 19:10 cc, 2:08, 4:58 (injured all indoor)
10th: 50 mpw: 2:04, 4:50 (injured for cc)
11th: 45 mpw: 17:03 cc, 1:57, 4:29
12: 30 mpw: 1:58 800 (injured for both cross and indoor)
College: only raced 800s my two years running
Fresh: 50 mpw: 2:02 (injured pretty much all year)
Soph: 40 mpw: 2:00 (you get the idea..)
Junior: Quit
I got a stress fracture every summer from high school on, excluding junior year. The mpw listed is what I remember my max mileage of each year to be.
9th Grade: 15 mi/week, 4:59/10:19/16:39
10th Grade: 18.2 mi/week, 4:32/9:49.76/16:05
11th Grade: 23.2 mi/week, 4:21/9:42.85/15:56
12th Grade: 17.9 mi week (stress fx), 9:37.30/15:17
8th - 35mpw - 2:07, 4:45
9th - 50mpw - 1:59, 4:25
10th - 70mpw -1:55, 4:17, 9:16
11th -75 mpw - 1:52, 4:09, 9:12
12th - 85mpw - 1:53, 4:03, 8:58
9th grade
30mpw
800- 2:14
1600- 4:56
3200- 10:49
XC 5K- 18:30
10th grade
45mpw
800- 2:11
1600- 4:48
3200- 10:40
XC 5K- 17:36
11th grade
60mpw
800- 2:02
1600- 4:27
3200- 9:55
XC 5K- 16:41
12th Grade
75mpw
800- 2:04
1600- 4:30
3200- 9:46
XC 5K- 15:51
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