How to qualify for a shirt:

FTHS XC Summer Mile Club Rules

Athletes may earn a Summer Mile Club shirt by completing the required mileage during the official summer training period.

400 Mile Club: 400 summer miles
500 Mile Club: 500 summer miles
600 Mile Club: 600 summer miles
700 Mile Club: 700 summer miles — The Gold Standard

All miles must be running miles completed between June 22nd and September 5th. Outdoor runs, treadmill runs, races, warm-ups, cool-downs, workouts, long runs, easy runs, and team practice runs count toward the total. (A total of 11 - 12 weeks) 

1. All miles are checked and subjected to digression of the coach

2. All miles should be logged onto software (Strava, apple watch, Garmin ext..)

3. Manual activities can be awarded in the witness of a coach.

4. Students must reach the milestone by the September 5th

5. Walking, biking, elliptical, pool running, hiking, step-count mileage, and other sports practices do not count.

6. Athletes must track their mileage using Strava, Garmin, Apple Watch, a training log, or a coach-approved mileage sheet. Final mileage must be submitted by the September 5th

This club is based on honesty. If mileage appears unrealistic or unsafe, the coach may ask for proof or clarification.

Athletes should not chase mileage at the expense of their health. The goal is to build consistency, discipline, and fitness for the fall season. The goal is to progress over the years and earn each shirt each summer

Students will receive ONE shirt if they reach (500) they will only get the 500 shirt. This is due to expected costs of ordering new shirts each year. 

Earn the shirt. Respect the standard.

FTHS XC Summer Training Plan

This summer training plan is designed to help athletes build consistency, strength, endurance, and confidence before the fall cross country season.

The goal is not to be perfect. The goal is to be accountable.

Athletes will train over the summer by completing weekly mileage, mobility work, lift/core sessions, strides, hill work, and recovery days. Each athlete should follow the plan that matches their current fitness, training background, and injury history.

Summer Training Standard

There are 77 days in the summer training window.

Athletes should aim to complete at least 70 successful days out of 77.

That equals about 90% consistency.

A successful day does not always mean a hard workout. A successful day means the athlete completed what was planned for that day, whether that was a run, recovery day, mobility session, lift/core session, or honest communication with a coach.

You do not need to be perfect. You need to be consistent.

Total Miles for Milage club

Average Per Week Over 11 Weeks

Club 400 Mile 400 Miles  36 miles/week

Club 500 Mile 500 miles 45 miles/week

Club 600 Mile 600 miles 55 miles/week

Club 700 Mile      700 miles 64 miles/week