HS improvement

I'll start.

9th - 19:10, 5:29, 2:31 (injured all year, ran for 6 weeks total from August to May)

10th - 17:43, 10:25, 4:46, 2:12 (no summer running, little winter running)

11th - 16:23, 10:18 (XC 2 mile pr, ran the same courses as 9th and 10th year)

Reasons for improvement

summer mileage

9th - 120

10th - 180

11th - 420

Puberty

Weightlifting

More mileage in general, went from 20-25 freshmen year to 30-35 sophomore year to an average of 40 junior year.

8th to freshman: 5:30 -> 4:56 and 2:27->2:14

Started running 9th grade. Went from 5:40 to 5:08 during spring track. By end of sophomore year was at 4:51 and got to 10:16 for 2 miles. Junior year got to 9:58 and 4:39. Senior year got to 9:48 indoors, tben got hurt outdoors and barely got undrr 10:00. Never got over 40 mpw. Slow as molasses, could barely break 60 for 440 yards.

First 3200 freshman year: 11:55

Senior year at states: 9:10

5:12 -> 4:53 8th grade to freshman year.

I really worked hard over xc. If you get your 5k time down, your mile time with go down with it.

21 minutes frosh. 15:40 senior.

I started XC late:

Track (9th grade)

800: 2:29

1600: 5:40

Cross Country (10th grade)

5k: 19:19

Track (10th grade)

800: 2:28 (ran twice)

1600: 5:22 (ran once not at a big meet)

3200: 10:48

Cross Country (11th grade)

5k: 16:58

Yes my Track times absolutely suck, but I did little to no off season training for it so yeah. But going into 11th grade I did a lot of training so I'm looking forward to this track season

Track

10th grade 2 mile best 10:40- fastest guy for a crappy suburban team

11th grade 2 mile best 10:00- ran JV basically all year

12th grade 2 mile best 9:33- varsity

Full disclosure we moved from Philly to Kansas City part way through 11th grade to a powerhouse HS that had year round training regimen

I am also a Kansas city native.

Improvement???? wrote:

What is the most improvement anyone has experienced in high school cross country and track? What did you do to achieve this improvement?

Why do you all think that you yourself had, "the most improvement anyone has experienced in high school cross country and track?"

It might not have been the best way to phrase the question but I really don't think it matters.

Bump

What school? wrote:

I am also a Kansas city native.

Shawnee Mission South, one of Verlyn Schmidt’s kids.

Freshman year, I ran XC in 26:01, by the end of the season I ran a 20:03. Next year I ran an 18:51(this year).

I literally think that this was just due to running consistently, that is improvement for me.