Progressions to a 9:30 or less two mile

freshman year, 500/1042

sophomore year, 420/927

junior year, 408/912

senior year, 414/853

good luck

11:15 5:00

10:35 4:46

9:55 4:35

9:30 4:21

Thats my progression of times from freshman year to senior year.

with a good program and structure it might go something like this:

Frosh: 10:50

Soph: 10:15

Junior: 9:50

Senior: 9:30

high schooler wrote:

As a high schooler, I am looking to accomplish a 930 mile by senior year. I am looking at it as a long term goal but want to know the progressions that I should reach while on my way to accomplishing this goal. Please begin with freshman times to senior times in the 1 mile and two mile if you can.

I can give you Frosh to Junior progressions for that time from memory and my old HS school record page:

Frosh:

5k Cross = low 17mins

1600m = 4:43

3200m = 10:34.4

Soph:

5k Cross = mid 16mins

1600m = 4:35

3200m = 9:52 or so

Junior:

5k Cross = upper 15mins

1600m = 4:25.5

3200m = 9:29.53

what is your current pr for mile/2mile?

what are the ages for fresheman - senior?

Fresman = ??

?

?

?

Senior = ??

cheers.

freshman=14-15 yr old

sophomore=15-16 yr old

junior= 16-17 yr old

senior= 17-18 yr old

Here is my progression in high school. I had never run before Frosh Cross Country, then started running year round Sophmore year.

Frosh

Cross Country 5k = 18:00

1500 = 4:38 (4:55?)

3000 = 9:48 (10:25?)

Soph

Cross Country 5k = 17:12

1500 = 4:18 (4:35?)

3000 = 9:18 (9:57?)

Junior

Cross Country 5k = 15:58

1500 = 4:02 (4:19?)

3000 = 8:57 (9:34?)

Senior

Cross Country 5k = 15:05

1500 = 3:52 (4:09?)

3000 = 8:35 (9:12?)

I know these aren't two mile times... just do the conversion (about 17 seconds for the mile and 37 seconds for the two mile are close).

Good luck.

high schooler, it all depends what your start point is buddy

...or it might go like this

Fr 4:38 10:11

So 4:30 9:59

transfer to good high school program

Jr 4:21 9:35

Sr 4:10 8:58

What up # 4. Keep your head down.

I averaged 25 miles a week for my entire highschool career. The best advice I can give is run a lot of miles.

frosh; 4:50/10:29

soph; 4:38/9:59

junior; 4:31/ 9:45

senior; 4:28/xxxx

I never broke 25 mpw in high school either.

9: 5:02/10:42

10: 4:44/10:12

11: 4:27/9:47

12: 4:25/9:45

Then in college

3:50/8:24 (1500/3000)

Should have run more in high school. Luckily I got on the boat in college.

Thanks alot. This was really helpful.

9th- 5:06/10:42

10th- 4:40/9:55

11th- 4:27/9:44

12th- 4:19/9:22

Good luck with your goals... the progression some of you guy's made is remarkable.

My progression looks like this:

FR: 5:03 / 10:58

SO: 4:32 / 9:42

JR: 4:21 / 9:19

SR: 4:15 / 9:07

I went into FR year XC never having run before. Fotunately, I had an excellent coach and he brought me along steadily and I was never injured, nor burnt out throughout my entire HS career. I didn't have a lot of natural talent, but I busted my ass and it paid off nicely for me.

Make sure you keep running throughout the summer and during the longer school holidays. Build your distance base during the summer and jump in some road races to keep things fun.

Good luck! Believe in yourself and run smart.

9th - 5:17/11:00/18:06(3 miles)

10th - 4:41/10:38/17:39(3 miles)

11th - 4:25/10:00/16:49(5k)

12 - 4:12/9:23/15:53(5k)

My progession runs thusly:

Grade/1600/3200

8 - 4:52 - 10:15

9 - 4:40 - 9:59

10 - 4:23 - 9:33

11 - 4:17 - 9:03

12 - ? - ?

My progression..(25 mpw average)

Frosh

3200- 13:23; 1600- 5:40; 800- 2:24

Soph

3200- 10:05; 1600- 4:47; 800- 2:06

Junior (injured after second race)

3200- 9:58; 1600- 4:33

Senior

3200- 9:29; 1600- 4:22; 800- 2:02

Advice- higher mileage than I ran. Get up around, at least, 40 as an average by your junior year.

Fr 4:56 10:30s

So 4:38 9:56

Jr 4:32 9:49

Sr 4:26 9:33

FR: :54, 2:14, 4:49

SO: 2:04, 4:31, 9:53

JR: 1:59, 4:22, 9:32