Give Freshman, Sophomore, Junior progression to run sub 9:00 for 3200 as senior

Depending on running experience and training most can look for 1-1:30 improvement over the 4 years of high school. Typical progression would be 5-10 seconds a year for the 1600 and 15-20 for the 3200. Obviously some people will have different progressions but this is what I have seen.

Just Want To Know wrote:

I say:

Fr. - 9:48

So. - 9:19

Jr. - 9:05

Sr. - 8:xx

That's one way to do it...But there are as many different progressions as there are sub 9 runners. For example, my freshman year I didn't break 11:00. I don't recall what my PR was that year as it was over 15 years ago, but 11:09 stands out to me. I never broke 9 in high school, but ran 9:02 my senior year. I'm sure there are others like me who had really slow starts and had great improvement. I'm sure there are others who run under 9:30 as freshmen and never break 9.

FR - 9:02

SO - 9:01

JR - 9:00

SR - 8:59

No Way wrote:

Just Want To Know wrote:

I say:

Fr. - 9:48

So. - 9:19

Jr. - 9:05

Sr. - 8:xx

That's one way to do it...But there are as many different progressions as there are sub 9 runners. For example, my freshman year I didn't break 11:00. I don't recall what my PR was that year as it was over 15 years ago, but 11:09 stands out to me. I never broke 9 in high school, but ran 9:02 my senior year. I'm sure there are others like me who had really slow starts and had great improvement. I'm sure there are others who run under 9:30 as freshmen and never break 9.

The OP didn't ask for almost sub 9. I ran 9:37 as a frosh so knocking a few more seconds off was no biggie. Also schedule rest after each season. My senior year I didn't run from June to August because I was on holiday during the summer.

8:56 Stud wrote:

No Way wrote:

That's one way to do it...But there are as many different progressions as there are sub 9 runners. For example, my freshman year I didn't break 11:00. I don't recall what my PR was that year as it was over 15 years ago, but 11:09 stands out to me. I never broke 9 in high school, but ran 9:02 my senior year. I'm sure there are others like me who had really slow starts and had great improvement. I'm sure there are others who run under 9:30 as freshmen and never break 9.

The OP didn't ask for almost sub 9. I ran 9:37 as a frosh so knocking a few more seconds off was no biggie. Also schedule rest after each season. My senior year I didn't run from June to August because I was on holiday during the summer.

I love LetsRun

Here are some actuals. Times below are 2-Miles (c=converted from 3200m) so 9:00 for 3200m = 9:03.16 below:

Tyler Udland

FR-10:03.12c

SO-9:07.99c

JR-9:10.49c

SR-9:02.96c (2010) this was 8:59.8 for 3200

Alex Corbett

FR-9:36.27c

SO-9:28.57c

JR-9:18.39c

SR-9:01.16 (2015)

Malachy Schrobilgen

FR-9:34.48c

SO-9:16.23c

JR-9:10.00c

SR-9:00.74c (2012)

Todd Williams

FR-9:55c

SO-9:37c

JR-9:15c

SR-9:00.39i (1987)

Steven Sum

FR-9:29.76c

SO-9:22.24c

JR-9:13.45c

SR-9:00.00c (2015)

Nathan Wertz

FR-9:16.29c

SO-9:16.77c

JR-9:05.81c

SR-8:59.98c (2012)

Colin Albert

FR-9:45.63c

SO-9:43.74c

JR-9:23.74c

SR-8:59.14c (2015)

Robert Brandt

FR-9:51.51c

SO-9:28.77c

JR-9:15.48c

SR-8:51.59 (2015)

Sean McGorty

FR-9:55.41c

SO-9:15.26c

JR-9:05.27

SR-8:45.61 (2013)

A few of the sub 8:45 boys (=8:41.96 for 3200m). Times below are 2-Miles.

Lukas Verzbicas

FR-8:53.98

SO-8:58.66

JR-8:29.46 (2011)

then graduated "early though he was a year older than a typical high school Junior

Steve Prefontaine

FR-10:08.0

SO-9:42.6

JR-9:01.4

SR-8:41.5 (1969)

Dave Merrick

FR-10:00.1

SO-9:17.8

JR-8:56.6

SR-8:43.2i (1971)

Alan Scharsu

FR-9:15.6

SO-9:05.0

JR-8:45.8

SR-8:44.0 (1978)

Eric Hulst

FR-9:04.4

SO-8:50.5

JR-8:44.9

SR-8:44.6 (1976)