959 is impressive as a soph miler....any other progressions?
959 is impressive as a soph miler....any other progressions?
Freshman year 0:00
Sophomore year 0:00 (did not run first two years)
Junior year 10:08
Senior year 9:27
1m 2m
9: 5:01 10:27
10: 4:48 9:56
11: 4:35 9:35
12: 4:17 9:13
Frosh: 6:00 12:50
Soph: 5:03 10:45
Junior: 4:28 9:50
Senior 4:20 9:20
8th-4:50
9th-4:40/10:20
10th-4:31/9:50
11th-4:20/9:35
12th-4:12/9:19
only advice...run more miles than 30 a week
9th- 4:49/10:34
10th- 4:34/9:49
11th- 4:30/9:45
12th- 4:18/9:26
college- 4:09 (mile)/8:17 (3k)/14:21 (5k)/24:49 (van cortlandt XC)
battled sickness junior year of HS, never really got going.
BUMP
back in the 77-80 era (all mile/2M, not metric)
4:50.1/10:33.6
4:44.5/9:55.3
4:29.0/9:25.5
4:17.2/9:16.0
that seems to be a common progression
I went:
4:52-4:37/not run
4:27/9:55
4:30/9:38
4:27/9:32
F 14;27 6;23
S 12;45 5;27
J 10;27 4;40
Sr 9;30 4;28
40 miles a week, hurt senior year. Key for me is getting strong and not over training
9th: 4:33/10:04
10th: 4:25/9:41
11th: 4:22/9:33
12th: 4:21/9:23
I had the benefit of VERY good coaching and a good team for 9th-11th
My progression for the two mile was:
9th: 9:52
10th: 9:06
11th: 8:58
12th: 8:56
A great coach and working out twice a day helped me out greatly.
9: Tennis Team
10: 3200 - 10:05, 1600 - 4:38
11: 3200 - 10:01, 1600 - 4:35
12: 3200 - 9:31, 1600 - 4:23
Agree with previous posters...everyone progresses on one's own schedule. If you have 9:30 and under talent, I hope you have a coach that recognizes it and gets you there.
I remember having a kickass coach my Junior year which made us do some extremely hard workouts (some memorable workouts - 3 X 3 miles, and 16 X 400s) and ramped us up from 40 to 70+ mpw. As it turned out, all that "great" training burnt me out for the track meets. The payoff was during the summer when I was able to back off the training and qualified for the national Jr. Olympics meet.
Before my senior season, Coach was fired and replaced with a football coach. Hardest workouts I did were 4X800 at 2:20 and 7 minute-pace tempos - silly looking back as I was already running sub 16 5Ks and 4:30 1600s by the time I started the year. Cruised through the year basically on the meager talent I had. I wonder what I could have done with a better blend of coaching. Of course, I could have run everything harder, but I thought coach knew best - I was completely clueless about training.
Good luck.
thanks alot for all of these...keep em coming even if u were close to 930
Ike_Can wrote:
My progression for the two mile was:
9th: 9:52
10th: 9:06
11th: 8:58
12th: 8:56
A great coach and working out twice a day helped me out greatly.
Wow...9:06 as a sophomore. Thats quite a preformance. I would think that would be close to the record
Thanks, I came in second in the race to Craig Virgin, he ran an 8:40 that day.
hard to top an 8 40
Ike_Can wrote:
Thanks, I came in second in the race to Craig Virgin, he ran an 8:40 that day.
That's not true. Why don't you tell us something about your race, poser?
Illinois High School State meet in 1973. Craig Virgin was a senior.