Training

Starting Out:

The goal is to simply get in shape and prepare your body for further training.

Run 3-4 times a week, between 2-4 miles depending on feel. This should be done for at least a few weeks before moving on in the plan, if no recent consistent running has been done. Keep in mind that not all runs need to be done at practice, but running with friends helps!

September - Early October:

The goal is to develop in an aerobically well-rounded way to elevate your running abilities.

Run 4-6 times a week, attending at least 1 workout every 2 weeks (1 workout a week or more is preferred!). On non-workout days, run 3-6 miles depending on feel. Attend 2-3 long runs or more during this time span(Long runs will be 7-10 miles for beginners). Weekly mileage should total at least 15 mi/week, at most 35 mi/week.

Late October - November:

The goal is to zero in on preparing for our final races, which includes proper rest.

Run 4-6 times a week, with no more than 1 workout a week. On non-workout days, run 3-5 miles depending on feel. Attend long runs if you feel like it. Normal runs should not be strenuous. Weekly mileage should be anywhere from 15 to 30 mi/week.

Summer Running (optional, but recommended):

The goal is to build a mileage base to facilitate aerobic strength and further development.

Run 5-8 times a week with one long run. If no prior consistent running has been done, start at around 20 mi/week. Each week, increase mileage by 10-20%, except for every fourth week to allow the body to adjust. Continue increasing mileage up to about 45-50 mi/week, unless you have been previously acclimated to higher mileage (suggested maximum is 65 mi/week).

Long runs should be about a third of your weekly mileage if you are under 40 mi/week; they should be a quarter of your weekly mileage if you are above that (these are loose guidelines, just don't go overboard with a 50% long run or something). Workouts can be started in August, but they are not necessary. If you want to do workouts, do a 2-3 mi tempo run or 6x1000 at CV pace (between tempo and interval pace).

September:

The goal for the month of September is to gauge our fitness and, for those of us that are ready, start doing workouts.

For those of us just starting up running recently, run 4-6 times a week, working yourself up to 40-50 mi/week gradually, with a weekly long run.

For those of us that ran over the summer, run 5-9 times a week to total 45-60 mi/week. Do a long run and at least one workout weekly. There will be a race or two in the month of September; attending a race can take the place of a workout for the week. On normal runs, run 5 to 8 miles; on long runs, run 10-15 miles (depending on weekly total: for instance, 10-12 miles for 45 mi/week, or 13-15 miles for 60 mi/week).

October:

The goal for the month of October is to do race-specific preparation, and towards the end, begin properly tapering for championship races.

Maintain or slightly increase mileage compared to the month of September (total anywhere from 45-65 mi/week). Attend at least one workout a week and continue doing a weekly long run. Workouts will peak in intensity in the beginning to middle of October, and transition to more pacing-specific workouts as we approach championship races. The last 2 weeks of October, cut mileage by about 25%.

November:

The goal for November is to race well at regionals/nationals and transition to preparing for the indoor and outdoor seasons.

Mileage at this point should be at around 75% of what it peaked at in October. Any workouts are optional at this point. One strong long run should be done about 2 weeks before nationals, and the week before nationals a moderately long run can be done. After nationals, no more workouts for the month of November, but easy running should still be done with the same frequency as before.