Title. Goal for this year is 4:59. Sitting at 5:20 right now.
Title. Goal for this year is 4:59. Sitting at 5:20 right now.
Freshman year XC time trial- 5:18
Freshman year indoor- 4:58
Freshman year track- 4:48
Sophomore year track- 4:34
Junior year track- 4:22
Senior year track- 4:16
Its possible with hard work
Yes
It all depends on your quarter speed.
My max 400m was 60 seconds with tons of speedwork from a top middle distance coach. I ran 4:49 my first year running but was very, very tough. My pr came at age 18 at 4:31. Only so fast you can go with such poor natural speed.
If you have 52 second quarter speed then you can definitely run under 4:20 by senior year.
I didn’t even break 5 my freshman year, think I ran like 5:05. Was sub 4:20 my junior year. It’s all about what you put into it. I recommend putting in some work with Olympic lifts as well as speed work to get 400 meter time down.
Freshman track PR: 4:49
Senior track PR: 4:43
And I worked year-round, every year, to get there.
52?! I ran 1:59 and 4:18 in high school and maybe, maybe could have run 56. You don't need to be able to run 52 to get under 4:20.
murdertree wrote:
It all depends on your quarter speed.
My max 400m was 60 seconds with tons of speedwork from a top middle distance coach. I ran 4:49 my first year running but was very, very tough. My pr came at age 18 at 4:31. Only so fast you can go with such poor natural speed.
If you have 52 second quarter speed then you can definitely run under 4:20 by senior year.
Spend a few minutes researching the guys who broke 4:20 as seniors last year. Nearly every one of them ran 4:35-4:40 as freshmen. Normal improvement is 20 seconds.
sub5min_miler wrote:
Title. Goal for this year is 4:59. Sitting at 5:20 right now.
You should be able to go 4:20. Many a freshman that run sub-5 however do not. I'm not sure if it is from early success and resting on their early success but many just don't do it. I't will take work and a lot of it. Sub 4:20 is well with in your range though.
If you can run 5:20 already, you have a great shot. But keep that goal in the back of your head and focus on improving every season first. For what its worth, my first winter track race as a freshman was a 2:44 800m. Followed by a 5:48 mile. End of year PRs:
Freshman 5:11
Sophmore 4:51
Junior 4:37
Senior 4:17
It depends on your body type. I have seen more than one 8th grader run sub 5:000 just to wrap-up high school with a ~ 4:50 PR.
Why?
Because they essentially ran a 4:57 on strength. They were a bit more mature than other 8th graders, had decent coaching and probably most importantly - they had drive. What they did not have was the body structure to do much more. They were tall for their age but not the right kind of tall (i.e. they did not have "high hips").
As they matured and grew, their structure, which was not 100% conducive to running, was just magnified. What I saw were kids who probably would be better swimmers because they had longer toros. Running-wise, the result was very often they would "try harder" and just struggled more. This was painful to watch. Here was a kid with so much promise and would work very hard but was essentially fighting his body so would come up short time and time again. Every run was a grimaced struggle.
You can't break 4:20 without the right kind of body type and of course very good form/mechanics. This is a circle - you can't have good running mechanics if you don't have the right body type.
I was fortunate in that my body structure/hips are conducive to running. My freshman year I ran a 5:10 and could not break :60 in the 400. As I grew, running became easier and over the years I drooped to a 4:50 , a 4:38 and 4:24 as a senior with a 4:06 1500 as a freshman in college (with :53 400m speed).
Good luck out there.
It depends on how much you grow, how long you have been running, how much mileage you put in, how much natural talent you have, if you do weights, etc.
Even with running year round, doing everything my coach asked, my progression was disappointing. 8th grade 5:10, 9th grade 4:45 , 10 grade 4:40, 11th grade 4:38, 12th grade 4:30.
Fr- 4:57
So- 4:44
Jr- 4:26
Sr-4:21 (Coming back from injury)
its possible, just make sure you take care of your body by getting good sleep to help avoid injuries
I didn't write the comment, so quit making so many assumptions
yes, anything is possible. stick to hard consistent work, and listen to your body when your hurt (not hurting)
quarter speed is key. stay on top of strides!
It will s very unlikely. I pulled up a handful of random 4:19 guys and all of them ran faster than the OP as freshmen. The most likely scenario is 4:35 for the OP.
Freshman year 5:15
Ran 60 miles a week and ran 4:19/9:15 as a senior
Ran 90 miles a week and ran 13:50 5k in college
Ran 110 miles a week and ran 28:10 after college
I don't recall ever taking a day off unless I was sick or injured, I don't remember running easy on a day when I felt good, regardless of the day of the week.
As said above, nobody really knows. We have a kid now that's running 423 as a rising jr (so he ran that as a soph) after running a 505 as a frosh. Bodies mature at different times. Who knows, you could be the greatest runner to ever come through your school or maybe that will be your permanent PR. You just don't know.
Very unlikely wrote:
It will s very unlikely. I pulled up a handful of random 4:19 guys and all of them ran faster than the OP as freshmen. The most likely scenario is 4:35 for the OP.
Nonsense.
It happens so often that it's not even worth discussing.
no bod e wrote:
As said above, nobody really knows. We have a kid now that's running 423 as a rising jr (so he ran that as a soph) after running a 505 as a frosh. Bodies mature at different times. Who knows, you could be the greatest runner to ever come through your school or maybe that will be your permanent PR. You just don't know.
This is the correct answer.