How much mileage should a high school sophmore run in the summer?

Did you spell your username wrong?

Don’t XC bois spell it: boi?

40 miles/week.

40-50

For an incoming sophomore I would suggest just 30-35 miles a week unless you have been running more than that last Spring. I would also run just 5-6 days a week.

depends on what you ran year before

if you are new o running in 9th grade I would say the following is "reasonable" for most. Now this is coming from a guy who did like 40 every year in HS with 2 workouts a week cause we had a designated summer training I followed. But this is what I wish I did because those workouts always made me feel like I was burnt out by championship season and was racing my best in september. Do strides 2 times a week with this and have 1 run designated as a day where you allow yourself to go faster if you want but other than that all easy miles

before 9th: 30 miles

before 10th: 40 miles

before 11th: 50 miles

before 12th: 60 miles

60 and two interval workouts

72.45

Alan

Kind of a vague question but not as much as you think. Some good long runs (long meaning 5ish miles) varying pace and terrain, perhaps a fartlek or two, just base mileage to begin with and not a lot of fast running, and don't forget to take a day off. 30 to 40 miles a week seems reasonable.

There are a ton of examples of runners that put in high mileage in high school, may have gotten good results, and then flopped after high school. Get the best results possible on as little mileage as possible. Listen to your body. You'll know when you're getting fit and you will probably know when you need to back off.

Not as much as you think wrote:

Some good long runs (long meaning 5ish miles) varying pace and terrain, perhaps a fartlek or two, just base mileage to begin with and not a lot of fast running, and don't forget to take a day off. 30 to 40 miles a week seems reasonable.

What? How would the long run be 5ish miles on 30-40mpw?

40-60 mpw

No races

No speedwork

July 1 strides sess a week

2 strides sessions a week in august

1 hill workout every other week July August

Want to be fresh for Xc

Good endurance ready for harder intervals and speedwork and races

Do backwards planning

I’m assuming you want to race fast and do well in regional or conference meets

10-15 more than you have been doing. And as people have pointed out it is a great time for strides and 8s hills....

i think it is also theorically a great time for tempo runs (20-30mins like 30s off 5k race pace) and aerobic intervals(16*400@ 10k pace) but you have to be very discplined not to run them too fast. Not sure many HS kids are good at not doing workouts as hard as possible....

Are you willing to (possibly) sacrifice your long term success for high school success? Need more information to properly answer. Probably 50

What have you done previously? Were you injured? Running experience?

Runningart2004 wrote:

72.45

Alan

Don't listen to this Alan guy. He knows nothing of what he is talking about. The optimal distance to run each week for our incoming athlete is 71.26 miles a week. Do not exceed 73.64 weekly miles or you will get injured, sick, burnt out, and possibly a whole host of other bad things happen to you.

Nigel

Here’s what we’re doing.

Using our logs, we take our highest 3 week block from the previous season and add 5 miles. That will represent our new peak mileage

Then, we designate each week as a percentage of peak.

Our summer so far has looked like this.

60-70% week 1

70-85% week 2

85-100% week 3-5

70% week 6

100% weeks 7-10

School starts on week 11.

We’re in week 7 now at our annual training camp. The big guys will hit 65-70 this week which is over 100%. Peak mileage for my top guys (all 11th graders) is right around 60.

So, I suppose the point is, base your new peak off of your old peak.

As far as workouts, FWIW, we are running one LR per week. 1 session of either tempo or threshold intervals, and one speed development session that is pretty low volume but includes drills, plyos, and sprints.

We don’t have any hills where we live, but getting in the hills for short repeats would be a thing I’d do if I could.

Look what Arthur lydiard says about base training

All the good adaptations take place at the slower easier paces

Aerobic capacity

Capillaries beds

Enzymes

Adp

Mitochondria

The idea is to build a huge foundation Ie arobic engine to support the hard stuff in fall Xc or winter spring track

Once you start tempos which are lactate threshold and faster vo work your season is set because your anarobic profile can only change a slight amount whereas your aerobic profile is essentially unlimited

Lydiard writes about this a lot

That’s where the old British track model with stopwatches anf clipboards and track intervals get it wrong

I have seen runners in Xc season Imrove for a few weeks and then go backwards drastically whereas the guys who just ran base mileage in summer are still running well all year long

The bigger the base the higher the peak

Nigel_Bikes wrote:

Runningart2004 wrote:

72.45

Alan

Don't listen to this Alan guy. He knows nothing of what he is talking about. The optimal distance to run each week for our incoming athlete is 71.26 miles a week. Do not exceed 73.64 weekly miles or you will get injured, sick, burnt out, and possibly a whole host of other bad things happen to you.

Nigel

Agree!! At 73.64 miles you will RUIN your long term progression. You are not allowed to break 5:00 in the mile until at least your sophomore year in COLLEGE!

Alan

I like this plan. I used to do something similar, although the long run was always progressive, not going to the well but just another good effort. Also, I always took a day off after, so my mileage rarely exceeded 50-55.

On the one hand, I look back and wish I’d done more mileage (doubles) as a prep in the summer. On the other hand, I think the day off is way undervalued. It really allows the legs to recover and minimizes injury risk, especially if the runner hits the pool instead and maybe does some light swimming and pool walking.