Summer Training Guidelines

Below you will find recommended training guidelines for summer training. These guidelines are for each week of the summer (10 weeks from May 23 - August 3). Select the training group based on your own ability. Log all the miles you run during the summer on the Summer Running Log. This is the basis for your whole cross country season. Without this summer training, you will be behind many of your teammates and competitors. In addition, the possibility of injury will be greater if you do not train during the summer.

mpw = Miles Per Week

Group 1

Average daily mileage 7-8 miles (1hr of running, on average, per day) 50-60mpw
3 days of easy runs of 45-60 minutes
1 day of easy run of 70 minutes
1 day LONG RUN-70 to 100 minutes of easy running
1 day 35-45 minute steady/tempo run (harder/faster paced run)
1 day off, no running, alternate exercise (swim, bike, etc)

Goal: Up to 500 miles (50 mpw for 10 weeks)

Group 2

Average daily mileage 5-6 miles (45-55 min of running, on average, per day) 35-45 mpw
3 days of easy runs of 40-45 minutes
1 day of easy run of 60 minutes
1 day LONG RUN-60 to 90 minutes of easy running
1 day 25-35 minute steady/tempo run (harder/faster paced run)
1 day off, no running, alternate exercise (swim, bike, etc)

Goal: Up to 350-400 miles (35-40 mpw for 10 weeks)

Group 3

Average daily mileage 3-4 miles (25-40 min of running, on average, per day) 20-30 mpw
4 days of easy runs of 25-35 minutes
1 day LONG RUN-50 to 80 minutes of easy running
2 days off, no running, alternate exercise (swim, bike, etc)

Goal: Up to 200-300 miles (20-30 mpw for 10 weeks)

Group 4

Average daily mileage 1-3 miles (10-20 min of running, on average, per day) up to 20mpw
3 days of easy runs of 15-20 minutes
1 day LONG RUN-up to 45 minutes at most of easy running
3 days off, no running, alternate exercise (walk, swim, bike, etc)

Goal: Up to 200 miles (20 mpw for 10 weeks)