List your mile progression from high school.

Yours is pretty inspiring, most kids I know that end up running 4:20s were 4:40s or faster freshman year. Are you running in college or will you keep training on your own? Even if you don't run for your schools team (assuming you are going to college), they might have a running clan or track club. Heck, even just meeting up with your high school teammates could help you improve. Just take easy days easy and stay healthy!

As for me, my progression is kinda crap (the times are decent, but not the way I didn't improve much). I focused more and more on the 800 each season which led to less and less 1600 races and when I did run them, I ran less for time and more to win/place.

These are all 1600s:

7th grade: 5:12

8th: 4:45

9th: 4:24

10th: 4:18

11th: 4:25

12th: 4:28

In college expect I'll be more of a 1500 runner. I have 50.xx and 1:54 speed so far but I run decently in longer races and believe I'll adapt well to more strength based 1500/5k type training.

Good luck!

By age:

15: 6:32

16: 5:00

17: 4:57

18: 4:44

19: 4:41

39: 5:15

40: 4:55(all after here are converted from 1500)

42: 4:47

43: 4:48 (2:05.7 800)

44: 4:41

50: 2:11.1 for 800

60: ?? Maybe 5:45/2:25. Stlll better than 15 heh

8th 6:37

9th 5:18

10th 5:12

11th 5:06

12th 4:59

The jump from 8th to 9th was due to a combination of puberty and running 30-35mpw unlike middle school which was like 10mpw. My lack of progression from then on is due to a number of factors but I mainly blame my HS coach.

Guess wrote:

My lack of progression from then on is due to a number of factors but I mainly blame my HS coach.

I feel you there man. I know its important to "buy into" a program and trust your coach. But not all coaches actually deserve that trust. For instance, my high school XC coach's training looked like this.

In season:

Mon: race pace intervals

Tue: tempo intervals

Wed: race

Thu: easy

Fri: easy, sometimes tempo intervals

Sat: race

Sun: long run

Hard to buy into feeling like absolute trash all season.

8th: 5:42

9th: 5:09

10th: 4:41

11th: 4:37

12th: 4:36

Fresh: 4:35

Soph: 4:25

quit

8-5:52

9-5:14

10-5:06

11-4:41

12-4:35

2 mile is better

9-11:28

10-11:16

11-10:44

12-9:58

wow i didn't know so many people went from 5:40 ish in middle to 4:30 their senior year

6th-6:09

7th-5:24

8th-5:03

fresh this fall

9th 4:42

10th 4:37

11th 4:23

12th 4:22

Fr. 4:23

So. 4:18

8th: 4:47

9th: 4:40

10th: 4:29

11th: 4:19

12th: 4:15

8th grade - 6:53

9th grade - 5:23

10th grade - 4:37

11th grade - 4:20

12th grade - 4:19

I didn't actually start training until indoors my freshman year and didn't actually run a mile race until indoors my sophomore year. First race was 4:46

8th grade: 5:03

9th grade: 4:41

10th grade: 4:45

11th grade: 4:32

12th grade: 4:30

Mile

8 -

Fr -

So 4:42

Jr -

Sr 4:31 (i)

Sr 4:24 (o)

I thought I was an 800 runner until my Senior year and I wish I would have run the mile more than I did. I ran a lot of 4 X 800's and 4 X 400's.

800

8 2:20

Fr 2:08

So 2:01

Jr 1:58

Sr 2:00

1000 (i)

Sr 2:34

No Respect wrote:

By age:

15: 6:32

16: 5:00

17: 4:57

18: 4:44

19: 4:41

39: 5:15

40: 4:55(all after here are converted from 1500)

42: 4:47

43: 4:48 (2:05.7 800)

44: 4:41

50: 2:11.1 for 800

60: ?? Maybe 5:45/2:25. Stlll better than 15 heh

Another oldster here -

11 - 7:20

15 - 5:50

18 - 5:20

19 - 4:47

20 - 4:37

22- 4:31

27 - 4:26

28 - 4:25 PR

31 - 4:31

35 - 4:46

40 - 4:38

48 - 4:54

50 - 5:00

55 - 5:04

57 - 5:10

9th grade - 5:25

10th - 5:00

11th: 4:55

12th: 4:47

Freshmen: 4:32 (indoor), 4:02 (outdoor 1500)

I don't know what the hell happened in between indoor and outdoor this year, maybe all of those massages my coach would give me after practice had something to do with it.

Mostly did 1600 meters in my state.

9th 5:48 ( time trial, didn't run track or cross)

10th 5:19

11th 4:59

12th 4:48

Eventually got down to 4:30 for an actual mile when I was 27.

9th indoors 4:50

9th outdoors 4:37

10th outdoors 4:30

11th outdoors 4:26

Most kids running a 5:48 in middle school never go sub 4:30 much less in INDOOR!!!

Milefordays wrote:

8th grade-5:48

9th grade-5:10

10th grade-4:46

11th grade-4:36 (injured most of the year)

12th grade-4:28.88 indoors (wasn't able to run 100 percent outdoors 🤕🤒)

How's my progression and list yours!

8th: 5:18

9th: 5:20

10th: 4:50

11th: 4:49

12: 4:26

What the hell wrote:

Most kids running a 5:48 in middle school never go sub 4:30 much less in INDOOR!!!

Milefordays wrote:

8th grade-5:48

9th grade-5:10

10th grade-4:46

11th grade-4:36 (injured most of the year)

12th grade-4:28.88 indoors (wasn't able to run 100 percent outdoors 🤕🤒)

How's my progression and list yours!

Not sure I agree with you there, middle school times don't always correlate to high school times since many kids don't train very seriously in middle school