Typical Week
Returning Varsity Runners:
Our established athletes, having completed a cross country and track season of distance running, begin at a slightly higher weekly mileage and progress slightly more rapidly. Their mileage totals should go:
Varsity Weekly Mileage:
Week 1: June 6 30 miles
Week 2: June 13 34 miles
Week 3: June 20 39 miles
Week 4: June 27 43 miles
Week 5: July 4 47 miles
Week 6: July 11 50 miles
Week 7: July 18 50 miles
Week 8: July 25 50 miles
Varsity Training Schedule:
Monday AM Hard Run Girls=5 Boys=6
Monday PM Easy Run Girls=3 Boys=4
Tuesday AM Easy Run Girls=4 Boys=5
Tuesday PM Easy Run Girls=3 Boys=4
Wednesday AM Hard Run Girls=5 Boys=6
Wednesday PM Easy Run Girls=3 Boys=3
Thursday AM Easy Run Girls=4 Boys=5
Thursday PM Easy Run Girls=3 Boys=4
Friday AM Hard Run Girls=5 Boys=6
Friday PM Easy Run Girls=2 Boys=3
Saturday AM Medium Run Girls=4 Boys=5
Saturday PM Optional Girls=2 Boys=3
Sunday AM Off
Beginning Runners:
Newer athletes should add the easy 2nd workouts each day as they feel their bodies can handle it. All athletes should be able to handle 20 miles per week even at the start as long as they are resting well and running in good shoes. Plan on increasing your miles about 5-7% per week until you hit a maximum of about 40 if you are a new runner.
Beginner Weekly Mileage:
Week 1: June 6 20 miles
Week 2: June 13 23 miles
Week 3: June 20 26 miles
Week 4: June 27 29 miles
Week 5: July 4 32 miles
Week 6: July 11 35 miles
Week 7: July 18 38 miles
Week 8: July 25 41 miles
So, how does all this add up for a standard week for newer runners? Try:
Monday AM Hard Run Girls=4 Boys=4
Monday PM Optional Girls=2 Boys=3
Tuesday AM Easy Run Girls=3 Boys=3
Tuesday PM Optional Girls=2 Boys=3
Wednesday AM Hard Run Girls=4 Boys=4
Wednesday PM Easy Run Girls=3 Boys=3
Thursday AM Easy Run Girls=3 Boys=4
Thursday PM Optional Girls=2 Boys=3
Friday AM Hard Run Girls=5 Boys=6
Saturday AM Medium Run Girls=3 Boys=3
Sunday AM Off
If you start to get injured, let your coach know! We will personalize so you can improve and still compete effectively!
All summer running information is adapted from the philosophy of Jeff Arbogast, two time National Coach of the Year, and head coach at Bingham High School in Utah.
