Weekly & Monthly Mileage
Please email Chris with your weekly mileage and he will update the TOTALS!
Join our Strava Club!
Weekly Mileage Totals
Running consistent miles is a key element to any runner's success. It is important however, that you build those miles up slowly each week so that you don't get injured. It is also important that you build the miles up from year to year. A senior is going to be able to handle running more miles than a freshmen, or someone running cross country for the first time. Below is the mileage range that we want each age group to stay in:
Range for Highest Miles per Week:
Girls Boys
1st year: 20-30 30-40
2nd year : 35-40 40-45
3rd year: 40-45 50-55
4th year: 45-50 55-65
* Those who have been running (or played other sports) before their freshman year may be at the higher end of this range. Those who are starting out for the first time, should stay at the bottom end of the range.
Each summer we have a Summer Mileage Challenge. At the end of the summer, those who have run 300, 400, or 500 total miles will receive a "Mileage Club" t-shirt. In order to qualify, you must fill out a mileage form for each week of the summer months. This runs from the start of summer training through mid-September!
Join our Strava Club!
Weekly Mileage Totals
Running consistent miles is a key element to any runner's success. It is important however, that you build those miles up slowly each week so that you don't get injured. It is also important that you build the miles up from year to year. A senior is going to be able to handle running more miles than a freshmen, or someone running cross country for the first time. Below is the mileage range that we want each age group to stay in:
Range for Highest Miles per Week:
Girls Boys
1st year: 20-30 30-40
2nd year : 35-40 40-45
3rd year: 40-45 50-55
4th year: 45-50 55-65
* Those who have been running (or played other sports) before their freshman year may be at the higher end of this range. Those who are starting out for the first time, should stay at the bottom end of the range.
Each summer we have a Summer Mileage Challenge. At the end of the summer, those who have run 300, 400, or 500 total miles will receive a "Mileage Club" t-shirt. In order to qualify, you must fill out a mileage form for each week of the summer months. This runs from the start of summer training through mid-September!
Jargon & Pacing
Betsy's Terminology
Workout: General term that indicates a harder effort like a progression run, threshold/temp, fartlek or intervals.
Easy: Natural, comfortable pace about 60-75% effort or 1.5-2.5 minutes slower than your XC race pace. For example, 5k race pace is 6:10/mile THEN easy run pace is 7:34-8:04/mile.
Recovery: Very easy (natural pace) after any run with the word recover/recovery, make sure to ice/stretch/foam roll and complete anything else to promote recovery for your next workout
Long Run: The longest continuous run of the week at an easy pace
Strides: Short intervals (100m-150m) at 1600m pace that you run immediately after your easy run. Recover either by jogging back to starting point or resting for the same amount of time as your stride.
Hill Sprints: Short interval at maximum effort, recover by walking down. Run either in the middle or at the end of your run.
Progression Run: Begins easy and gets progressively faster. For example a 5 mile progression: First 1-2 miles at easy run pace 65% effort. Miles 3-4 should ratchet down to a 75% "moderate" effort with mile 4 at about 25-30 seconds faster than your first miles. Mile 5 should be a 80-85% "moderately hard" effort about 35-45 seconds faster than your first mile/easy pace.
Aerobic Threshold: Steady, comfortably hard/85% effort that is about 3-5 miles (25-30 min) long at a pace you estimate you could maintain in a race that lasted about 50-60 minutes. This pace would be about 30-40 seconds slower than your 5k race pace. The pace isn't the focus here, it is the effort and moderate stress on your muscles and aerobic system.
Tempo Run: Steady, comfortably hard/90% effort that is about 2-3 miles (20 min) long at a pace you estimate you could maintain in a race that lasted about 30 minutes (4 miles). This pace would be about 20-30 seconds slower than your 5k race pace. The pace isn't the focus here, it is the effort and moderate stress on your mental fatigue, muscles and aerobic system.
Long Intervals: Repeated efforts between 800m and 1 mile at slightly faster than 5k race pace. Recovery lasts no longer than the time it took to complete the interval.
Short Intervals: Repeated efforts between 200m-800m with full recovery at 1600m race pace (faster than 5k pace)
Fartlek:- Workout with alternating easy/hard intervals. The hard interval is a few seconds faster than XC pace (long interval pace) and easy is at a little slower than easy run pace so you are ready for the next hard interval
Workout: General term that indicates a harder effort like a progression run, threshold/temp, fartlek or intervals.
Easy: Natural, comfortable pace about 60-75% effort or 1.5-2.5 minutes slower than your XC race pace. For example, 5k race pace is 6:10/mile THEN easy run pace is 7:34-8:04/mile.
Recovery: Very easy (natural pace) after any run with the word recover/recovery, make sure to ice/stretch/foam roll and complete anything else to promote recovery for your next workout
Long Run: The longest continuous run of the week at an easy pace
Strides: Short intervals (100m-150m) at 1600m pace that you run immediately after your easy run. Recover either by jogging back to starting point or resting for the same amount of time as your stride.
Hill Sprints: Short interval at maximum effort, recover by walking down. Run either in the middle or at the end of your run.
Progression Run: Begins easy and gets progressively faster. For example a 5 mile progression: First 1-2 miles at easy run pace 65% effort. Miles 3-4 should ratchet down to a 75% "moderate" effort with mile 4 at about 25-30 seconds faster than your first miles. Mile 5 should be a 80-85% "moderately hard" effort about 35-45 seconds faster than your first mile/easy pace.
Aerobic Threshold: Steady, comfortably hard/85% effort that is about 3-5 miles (25-30 min) long at a pace you estimate you could maintain in a race that lasted about 50-60 minutes. This pace would be about 30-40 seconds slower than your 5k race pace. The pace isn't the focus here, it is the effort and moderate stress on your muscles and aerobic system.
Tempo Run: Steady, comfortably hard/90% effort that is about 2-3 miles (20 min) long at a pace you estimate you could maintain in a race that lasted about 30 minutes (4 miles). This pace would be about 20-30 seconds slower than your 5k race pace. The pace isn't the focus here, it is the effort and moderate stress on your mental fatigue, muscles and aerobic system.
Long Intervals: Repeated efforts between 800m and 1 mile at slightly faster than 5k race pace. Recovery lasts no longer than the time it took to complete the interval.
Short Intervals: Repeated efforts between 200m-800m with full recovery at 1600m race pace (faster than 5k pace)
Fartlek:- Workout with alternating easy/hard intervals. The hard interval is a few seconds faster than XC pace (long interval pace) and easy is at a little slower than easy run pace so you are ready for the next hard interval