How about from 12:00 to 9:30? Just curious for a baseline of what to aim for
How about from 12:00 to 9:30? Just curious for a baseline of what to aim for
Yes
5:20 8th grade
4:40 9th grade
4:30 10th grade
4:25 11th grade
4:20 12th grade
Seems like this type of progression could happen.
5:26 1600m - 8th grade - one race - had run for 3 years - probably could have made it to 5:10-15 that year - knee injury for almost a year.
4:50 1600m - 9th grade - 2 races - this was probably my max - 12 3200m races that season
4:38 - 10th grade - just three 1600s that year - and 2 1600m relay legs - 12 3200m races that year
4:24 - 11th grade - probably my max
4:15 - 12th grade - this was a race that I lead and won - not sure I could have gone faster - maybe 4:12
Reject Runner's progression is too steep. If you ran 5:20 in 8th grade, you will have a hard time getting to 4:40 in 9th and 4:30 in 10th.
How much maturation did you go through? I remember a guy that used to run in my county that had similar progression.
This was me ... wrote:
5:26 1600m - 8th grade - one race - had run for 3 years - probably could have made it to 5:10-15 that year - knee injury for almost a year.
4:50 1600m - 9th grade - 2 races - this was probably my max - 12 3200m races that season
4:38 - 10th grade - just three 1600s that year - and 2 1600m relay legs - 12 3200m races that year
4:24 - 11th grade - probably my max
4:15 - 12th grade - this was a race that I lead and won - not sure I could have gone faster - maybe 4:12
Reject Runner's progression is too steep. If you ran 5:20 in 8th grade, you will have a hard time getting to 4:40 in 9th and 4:30 in 10th.
I think this is more realistic than the previous suggestion of 5:20 -> 4:40. 5:26 to 4:50 in a year sounds quite doable for a runner who puts in a good amount of work freshman year. Then increased mileage soph year and a 4:38 could follow. I think another jump down to 4:24 is quite significant, more common might be 4:38 -> 4:27ish and then maybe 4:20 senior year. Obviously depends upon the person, so my guess would be:
5:20 -> 4:50 -> 4:38 -> 4:27 -> 4:20 for 8 -> 9 -> 10 -> 11 -> 12
Mine was:
8th grade: 5:50
9th grade: 5:30
10th grade: 5:10
11th grade: 4:32
12th grade: 4:20
Didn't run before high school but in my first time trial for XC I ran 5:58 and by the time I was a senior I was in 4:20 shape during outdoor track but I got injured so it's definitely within your reach.
I went from 5:15 to 4:39 over 4 years then went from that 4:39 to 4:16 in one year. Just kinda depends each year on staying healthy and getting in good races.
I started formal competition at running in the spring of my freshman year of high school. I had played soccer, football, baseball, basketball, etc., before then. Here is my progression.
HS Frosh:
800m: ~2:20
Mile: 5:01
HS Soph:
800m: 2:15
1600: 4:56
HS Junior:
800m: 2:07
1600: 4:43
HS Senior:
800m: 1:59
1500: 4:06
1600: 4:22.5
Maybe that helps.
An friend of mine had a steeper progression:
7th: 2:30/5:45
8th: 2:22/5:20
9th: 2:08/4:45
10th: 2:02/4:29
11th: 1:57/4:17
ran his only year of XC this year and went 15:37 on a tough course, it's likely he'll go sub 4:10/sub 1:54/sub 9:00. The only thing is that he was SEVERELY undertrained and has a lot of natural speed (51.xx 400), so it would be tough to replicate.
5:20 8th grade
4:50 9th grade
4:35 10th grade
4:25 11th grade
4:20 12th grade
This was my progression:
8th: 5:36
9th: 5:01
10th: 4:48
11th: 4:32
12th: 4:20
my friends progression:
8th- 5:35
9th- 4:38
10th- 4:31
11th- 4:23
waiting to see what he does this year now that hes put in more mileage.
For me it was
8th - 5:12
9th -4:52
10th -4:40
11th-4:31
Hoping to go 4:20 next year
With that said, I am more of an 800 runner and did 20mpw last season with mostly speed work, so not sure if that progression would align with a true miler
My mile progression
5:38 fall of 10th grade.
3:59.1 11th grade
3:55 12th grade
8th grade 5:15
9th grade 4:49
10th grade 4:28
11th grade 4:29
12th grade 4:20
12th grade also 8:39 3k 15:13 5k on track
good luck follow the training plan from the smart one!
8th, 5:25
Fr, 4:46
So, 4:32
Jr, 4:29
Sr, 4:26
Steep improvement up to Sophomore year (went from
Your progression will likely depend at least as much on your physical maturation process as it will on your training. I've seen athletes who could run 4:35 - 4:40 as freshman who barely made it into the 4:20s as seniors. I've also seen at least one kid who couldn't break 5:50 as 9th grader, but who ran 4:15 as a junior and 4:09 as a senior. In the later case the athlete was 5'6" and
less than 115 lbs as a frosh, and nearly 6' and 145 lbs as a junior. In the former cases these guys were shaving as 8th graders.
If I were you, I would just gun for sub-5 as a frosh. From there just try to knock 5-15 seconds off per year. As long as you train hard and consistently all four years the times will come. I personally ran 4:58/10:54 in 9th grade and 4:24/9:27 as a senior ages ago. Eventually ran ~14:30, ~30:00, and then sub-2:30 in college and shortly thereafter, so consistent improvement over years and years eventually lets you put up respectable times even starting from modest beginnings.