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This is what I would like to see happen for mileage. You have about 7 weeks to do this if you start now.
If you need to make up a schedule of your own here are tips to create your own schedule.
- Pick your comfortable starting mileage
- Increase this by 10% a week for 3 weeks
- After 3 weeks you will need to build in a recovery week. You should make this about 20% less than the week you just finished.
- Then go back to the mileage as if you never built in a recovery week. Recovery is based on how you feel as well as distance covered.
- Long runs should only be 20% to 30% of your total mileage that week. Most people say 20%. If you go 30% you should have a good base under you. Example if you are running 25 miles total in 1 week your long run should be 5 to 7 ½ miles
Example: week 1 10 miles long run 2 to 3 miles
Week 2 add 10% so run would be 11 miles long run 2 ½ to 3 ½
Week 3 add 10% to the 11 miles so total miles would be 12.1 long run around 3 to 4 miles
Week 4 is a recovery week so go back 20% from 12.1 miles total miles would be 9.7miles.
Week 5 would be 10% added on from the 12.1 in week 3 so total miles would be 13.3
Week 6 add 10%
Week 7 add 10%
Week 8 recovery week Etc.
Present 7th and 8th graders you should try to be around 25 miles by the start of school. If you don’t achieve this still go out for the team.
Those going into 9th grade the fall season starts on 8-18-14. If you have been running, try to get your mileage to 25 to 30 by the start of the season. Don’t try to get huge mileage in. Your bodies aren’t ready for this yet, and there is the potential to cause injuries later on in life.
Varsity girls and boys: You should be around 35 to 45 miles by the start of the season.
Keep a log of your daily mileage.
A schedule to accomplish this is based on 7 weeks. Please keep in mind these are just examples. This is a system to help you get started and to become more proficient runners. Listen to your body. If it is telling you, you are doing too much….you are!!! Talk to Coach Gregory and I will help you with this. More accomplished runners may do their recovery and/or long runs differently, don’t try to keep up with someone way above your ability.
agregory2@hvc.rr.com
Week 1 starts July 1st
25 miles
Come in with a base of 13 miles a week. This means get in this mileage before July 1st
1. Week 1 15 miles long run 3 miles
2. Week 2 16.5 long run 3.5
3. Week 3 18.5 long run 3.5 to 4
4. Week 4 recovery 14.5 long run 2.5
5. Week 5 20.5 long run 4 to 4.5
6 Week 6 22.5 long run 4.5 to 5
7. Week 7 24.6 long run 5 to 5.5
8. Week 8 recovery, start of season for 9th graders. 19.6 miles
30 mile week
Come in with a 15 mile base. This means get in this mileage before July 1st
1. Week 1 17.5 long run 4 to 5.5
2. Week 2 19.5 long run 4 to 5.5
3. Week 3 22 long run 4.5 to 6.6
4. Week 4 recovery 17.5 miles long run 3.5 to 5
5. Week 5 24.3 long run 5 to 7
6. Week 6 26.5 long run 5.5 to 8.5
7. Week 7 30 long run 6 to 9
8. Week 8 recovery, start of season 24 miles
35 mile week
Come in with a base of 20 miles a week. This means get in this mileage before July 1st
1. Week 1 22 miles long run 4.4 to 6.6
2. Week 2 24.2 long run 4.5 to 7
3. Week 3 26.6 long run 5.5 to 8
4. Week 4 recovery week 21.5 long run 4 to 6
5. Week 5 29.3 long run 6 to 8.5
6. Week 6 32.5 long run 6.6 to 9.5
7. Week 7 35.4 long run 7 to 10.5
8. Week 8 should start the season, recovery week 28.4
45 mile week
Come in with a base of 25. This means get in this mileage before July 1st
1. Week 1 27.5 long run 5.5 to 8
2. Week 2 30 long run 6 to 9
3. Week 3 33.2 long run 7 to10
4. Week 4 recovery week 26.5 long run 5 to 8
5. Week 5 36.6 long run 7.5 to 11
6. Week 6 40.5 long run 8 to 12
7. Week 7 44.5 long run 9 to 13
8. Week 8 should start the season recovery week 35
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