Summer Training Mileage Goals
Training throughout the summer months prior to a Cross Country season is KEY to unlocking your potential as an athlete. Whether you are looking to simply "get into shape" or you are trying to complete with the top athletes throughout our state, SUMMER MILES are the ONLY way you are going to improve (& reach) your goals. Your coaching staff is busy planning out your season practice sessions, but they can take you ONLY so far. Athletes will see HUGE gains by making the commitment to find a MPW GOAL they are comfortable with. Don't know where to start? Well, sounds like its time to drop your coaches an email/text message and simply ask! (That's what were here for) MPW = Miles Per Week
Click Here to download - FULL SUMMER TRAINING CALENDAR/LOG
Click on Months to Download Individual Training Calendars:
June Log - July Log - August Log
Note: Summer Mileage will MAKE OR BREAK your Fall XC Season in regards to race times. YES...we all possess different talents/abilities, but the ONLY true way to GET THE MOST out of YOURSELF during an upcoming season is to "put in the miles" In order to set yourself up for success. Also, "300 Club" plaques and recognition during our awards banquet is no longer possible within the bounds of Minnesota State High School Legue rules/regulations. The "Tracking and Rewarding" for out of season mileage is illegal. The staff would love to see logs in August and will use them to help athletes pick appropriate training levels/tier during our in-season training and development.
DEVELOPING
Miles per week goal = 180+ MILES = 15 miles per week
Athlete Goal: get into shape and stay injury free during XC season
Notes:
1) Open to ALL Ages & a challenge for our incoming 7th Grade runners
2) Involves running 3 to 4 days per week
3) 30% to 40% of Mileage will be Cross-Training (see Cross Training Guide)
4) Team Goal = 80%+ of our XC athletes enter season with at least this level
ADVANCED
Mileage Goal: 240+ miles = 20 miles per week
Athlete Goal: athletes seeking a Varsity Lettering Time
Time Goals: Guys = sub 19’s & Gals = sub 23’s
Notes:
1) Open to 8th grade and up athletes
2) Involves running 4 to 5 days per week
3) 30% of Mileage will be Cross-Training
4) Weight Training is advised
CHAMPION
Mileage Goal: 300+ miles = 25 miles per week
Athletes Goal: Contender at Conference Championship
Time Goals: Guys = sub 17’s & Gals = sub 20’s
Notes:
1) Open to freshman and up who have completed Advanced or Champion levels in past seasons
2) Involves running 5 days a week (2 complete rest days)
3) 30% of Mileage will be Cross-Training
4) Weight Training should be a component to weekly workout schedule
5) Diet/Calories intake is a Big Deal with this sort of training...fuel the machine
MASTER
Mileage Goal: 408 to 504 miles = 34 to 42 mile per week
Athlete Goals: Contender at Section Championship
Time Goals: Guys = sub 16:30’s & Gals = sub 19:20’s
Notes:
1) Open to sophomore and up who have progressed through lower levels throughout past distance seasons
2) Involves 6 days of running per week (1 complete rest day)
3) 20% of Mileage will be Cross-Training
4) Weight Training through this period is A MUST
5) Can involve “Doubles”...days with 2 workouts to help get mileage
6) Mileage goal is for athletes thinking about running at College level
7) ANY and ALL discomfort/injury should be given immediate attention
8) Diet/Calories intake is a HUGE Deal with this sort of training...you will need to give special attention to your food/liquid intake needs & post workout supplements are A MUST
PRO
Mileage Goal: 504 to 600 miles = 42 to 50 mile per week
Athlete Goals: Contender at State Championship
Time Goals: Guys = sub 16’s & Gals = sub 18:40’s
Notes:
1) Athletes should consult Distance Staff before attempting this mileage
2) Open to Jr and Sr Athletes who have progressed through lower levels
3) Involves 6 Days a week (1 complete and very important rest day)
4) 10% of Mileage will be Cross-Training
5) Weight Training through this period is A MUST
6) Can involve “Doubles”...days with 2 workouts to help get mileage
7) ANY and ALL discomfort/injury should be given immediate attention
8) Diet/Calories intake is a HUGE Deal with this sort of training...you will need to give special attention to your food/liquid intake needs & post workout supplements are A MUST
9) Mileage goal is for athletes that will be continuing running career at College
CLICK HERE TO DOWNLOAD A PRINTABLE COPY OF THE SUMMER TRAINING PLAN
TYPICAL WEEKLY PLAN
Mileage Goal: depends on level
Athlete Goal: Consistency throughout summer
Workout Goals: Quality over quantity (no junk miles/sessions)
Monday - Tempo Run (Quicker pace Length Run...CONSTANT TIME)
Tuesday - Long & Easy (Bit longer than normal)
Wednesday - Repeats or Hills (WORK DAY)
Thursday - Rest or Active Recovery (way to add miles)
Friday - Normal Run (meaning the typical mileage for you day)
Saturday - Long (BIG miles day for everyone)
Sunday - REST DAY
Note: Volume and Consistency are the KEY components for off-season training...you need to come into the season #1 - Healthy #2 - a good base of miles and #3 - ready to work hard and increase speed during our IN-SEASON work. Consistency Means = 400 Summer Miles Goal is 125 miles in June, 135 miles in July and 135 miles in August.
IF YOU FAIL TO PREPARE, PREPARE TO FAIL - Pre