90 minutes for a long run
6 miles for a tempo
5.5 miles for intervals
7 miles including offs for a fartlek
60 miles a week
I haven’t had a Senior I’ve felt comfortable pushing up to 70 yet. I’m always interested in what other coaches do.
Staple core workouts
Lots of planks, Russian twists, and hip exercises.
This is all for girls...for our state/area our mileage is considered higher than average, but there are a lot of awful programs around us. I think we are comparable with mileage with similar caliber teams.
85 min. long runs
Tempos - 4 miles
Intervals - Maybe 3.5-4 miles? (does not include wu/cd/jogging recovery)
Fartlek - 40 min (includes offs, but not wu/cd)
My highest mileage kids have maxed out on 55 mpw. I've had varsity kids run anywhere from 25-55 though, with most being in the low 40s, all in singles.
longest run - 80 minutes
longest tempo - 20 minutes
highest mileage - 43 miles
always ran 6 days per week
College coach but wanted to post!
LR- 18 miles
Tempo- 12 miles
Mileage in a week- 80
Most guys around 50ish
Most girls around 40ish
Longest long run male: 15 miles
Longest long run female: 12 miles
Highest weekly mileage male: two cycles of 70/75/80/60
Highest weekly mileage female: two cycles of 45/50/55/40
Longest tempo male: 5 miles
Longest tempo female: 3 miles
Highest volume workout male: 7 miles
Highest volume workout female: 5 miles
All of these are outliers, as most of our kids ran ~ 10-15% less.
Multiple state champions, NXN, etc.
15 miles was our long run my first year because our top runner requested it.
He was a sophomore and he became all-conference, perhaps because of that long run a couple weeks
before the meet. After that year we never topped 12 and I think most years our long run was 9 miles.
But in 12 years of coaching high school athletics I felt that we never ran more than 45 miles per
week. (5 day week, although there were a few Saturdays)
If I coached now, I believe that I would have some kids run more than that.
I am mostly talking about cross country. We ran a bit less in track & field.
Well the most I have done for a long run is 13 miles. Most of them are 11-12 though. Typically run 50-55 miles a week, dropping to 40-45 in season.
Drop miles in season = drop endurance in season. Keep your mileage up until peak week, no sooner (especially if you are a slow twitch runner).
For girls
Long Run: 13 Miles, probably will run a 14 this year
Tempo: 8 miles straight through
Cruise type intervals: 5 miles
55 miles a week for a max, probably had 2 girls ever run 50 or over.