For girls in high school, what is considered high mileage and low mileage and generally, what should they be running in the summer to prepare for XC?
For girls in high school, what is considered high mileage and low mileage and generally, what should they be running in the summer to prepare for XC?
How old is she?
How many years has she been running?
How many miles per week did she run in track? last summer?
Roughly what times has she run?
Turning 15 in June.
Started running mid-late March this year.
I ran between 13-25 mpw during track and just did 29 last week.
800 - 24:9, 1500 - 6:09.
Most top programs seem to work up to 25 miles per week for first year runners, and then more after the first year. There was a thread on this a month or two ago.
http://www.letsrun.com/forum/flat_read.php?thread=6352146
There are some good books to help you- Daniel's Running Formula has programs for different events at different mileage levels.
Avoiding injury, running consistently throughout the year, and increasing your training volume and intensity slowly/gradually are the keys.
As coach Mick Grant says, Have Fun, Stay Healthy. He has a good book that would help you also.