12 weeks of fun!!

This plan should be done a week or two following the end of the school year and will take you pretty close to the beginning of school in the fall. (12 weeks)

This is a training plan for high school athletes who are in their junior or senior years of high school. This plan is for runner's who have at least a few seasons of high school running under their belt. This plan introduces a little more speed and some more mileage than the other high school summer plans.

The goal of summer miles is to establish a solid base and increase the aerobic capacity needed to compete in the fall during XC season. You'll notice there aren't a ton of speed workouts (typically 1 per week) and 3 days of drills and striders per week.

The plan starts around 30 miles per week and peaks just above 50. I'm a firm believer than the majority of young runners, especially those in high school, do not need to run more than 50-60 miles per week, max. (Notice that I say the majority, not all runners). Basically, there is a nice gradual increase in mileage to get you ready and fit for more specific speed work during the season.

There is a 5k time trial at the end of the plan with an occasional 20 minute tempo run throughout the 12 weeks.