Mileage for above average HS girls runners

no off days 100 mpw

in seriousness, do an offday a week

lolol

What about mileage though for these girls? for the more experienced girls maybe 40 a week?

30-40 for the freshman?

My opinion:

Freshman 30-40

Sophomore 40-50

Junior 50-60

Senior 60-70

1 day off per week

txRUNNERgirl wrote:

My opinion:

Freshman 30-40

Sophomore 40-50

Junior 50-60

Senior 60-70

1 day off per week

I should add that you need to consider each individual, their running background, how they respond to mileage vs. speed, etc. I just wouldn't go any *higher* than what I posted.

txRUNNERgirl wrote:

I should add that you need to consider each individual, their running background, how they respond to mileage vs. speed, etc.

Emphatically agree.

Op can't photocopy a plan and give it to everyone to follow and expect great results from all.

Why did your freshman girl already run 18:50?

I know girls who ran seriously all through middle school that run 18:50 as freshmen and I know girls who played travel soccer in middle school and then started running on August 15th that run 18:50.

I know some 18:50 freshmen that are fully mature and some that have not started to mature.

As the training actually starts to progress, some will break down at 30 mpw and some will never break down on mileage but can not run races on consecutive weekends.

Do you really automatically run your 4:30/9:40 guys at 65 and 57ish mpw?

On our team we have one guy who is sub 4:20 and sub 9:20 who certainly runs 70 mpw and started doing it as a sophomore. Our next two guys, and the #2 and #3 guys from last year who graduated that could run 4:30/9:40, none of the 4 have EVER run 40 miles in a week. They take huge breaks between seasons and they are always partially injured and "resting" this meet.

Of these four, their "talent" is being "good" with very little training. We have another group just behind them whose "talent" is the ability to get out the door and work. There are 3 or 4 of them and they run just over 10:00 but can't run 4:40. They are never injured and pretty much claim they are never even sore.

As a starting point you could have them run an equivalent amount of time as the boys, and don't worry about the distance. They'll be working the system the same amount of time and similar level of intensity. It's a lot easier for you to implement and administer, and will give you a base level to adjust from.

I've always done timed runs for this reason, we've got 80 kids on the squad ranging from 16:00 boys and 32:00 girls. It helps keep practice manageable.

There is no reason for a HS girl (SR) to run more than 45-50 MPW, with one day off. That will allow them to transition to college easily and also allow them to realize their potential.

Lots of people make the mistake in thinking that girls and boys are the same. They are not. While it make sense to raise boys mileage throughout their 4 years, it does not make much sense to do that with your typical HS girl. HS boys will naturally get stronger and leaner as they age. HS girls will naturally get weaker and heavier. Very often, their seasonal bests will steadily get worse from season to season. The typical graph of mileage for my girls would be a very very gradual ascent, but starting higher than the conventional thinking.

Something like: 50-55-60-65

You can run into a lot of problems giving freshman girls only 30-40mpw. It's only 4-5 miles per day. Maybe 35ish minutes of exercise. Unless they're doing other activities, they are not going to be the fittest creatures out there. As puberty sets in, they will not be getting enough exercise to partially retard the weight gain. At that level of activity, most freshmen girls will end the year slower than when they started.

Also, I shy away from days off. In order to run 60mpw with an off day, they have to run at a 70mpw schedule, excluding their off day. I find that to be much more stressful (and also less beneficial) than just 60mpw spread over 7 days.

The day off is good because they are developing, a little rest to recuperate and to grow. There is no need for a HS girl to run 70 MPW, the longest race is a 5K, so 50 mpw in 6 days is more than enough, most will do just fine on even less.

All my Foot Locker girls had multi-month stretches over 70mpw with no days off. With lots of girls, that volume is needed. But, there are several ways to skin a cat. Many coaches are uncomfortable assigning that level of volume.

Well, like you said, more than one way to skin a cat. All my Footlocker girls were close to half that mileage with one day off per week. And yes, in all honesty I would be uncomfortable in assigning that level of volume for a HS girl

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Totally Evil Private Coach wrote:

All my Foot Locker girls had multi-month stretches over 70mpw with no days off. With lots of girls, that volume is needed. But, there are several ways to skin a cat. Many coaches are uncomfortable assigning that level of volume.

They honestly are. I know some coaches that are uncomfortable having boys run 40+

I know some girls who didn't come to practice until it was necessary. They strayed away from the program because they were frustrated with the coaching and plan. They did 50-65mpw during base building. It lead them to being footlocker finalists/state champs. And overall they were just comfortable with running.

long runs are pointless wrote:

Totally Evil Private Coach wrote:

All my Foot Locker girls had multi-month stretches over 70mpw with no days off. With lots of girls, that volume is needed. But, there are several ways to skin a cat. Many coaches are uncomfortable assigning that level of volume.

They honestly are. I know some coaches that are uncomfortable having boys run 40+

I know some girls who didn't come to practice until it was necessary. They strayed away from the program because they were frustrated with the coaching and plan. They did 50-65mpw during base building. It lead them to being footlocker finalists/state champs. And overall they were just comfortable with running.

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