Typical HS summer mileage?

I did 50 mile weeks and I ran around 17:00

50-60 guys, 40-50 girls

50 guys 30ish girls

I ran 17:03 off 15 MPW during the summer, then bumped the intensity up to 25 MPW during the season.

Can't speak for girls, but we ran about 50 during the summer in hs. About 7 a day mon-fri, off sat, and a 12-15 miler on sunday. Sometimes we doubled on the weekdays with an easy 3-4 miler.

Depends on the experience of the runner. I made the mistake of running 55mpw in the summer before senior year and got injured in the middle of xc, still ran an OK state meet, but was not the best I had in me. Most of my college teammates ran between 20 and 30 mpw in high school. The guys varied more, but none were above 50. The key is not to over train, but to improve aerobic capacity.

you won't improvd aerobic capacity much by running 20 miles a week...^^

Actually even at 20 miles per week you can improve aerobic capacity for several years through high school. Each year you will run the 20 miles a little/lot faster.

Don't take that the wrong way. Almost no high school runner, who cares, should only be running 20 miles per week over the summer.

Dr Pepper OB/GYN wrote:

What's typical HS mileage for a guy trying to run 17? I'm talking about a kid that wants to be all he can be. What about a girl trying to break 20?

He could run 120 and we could bet over which bone he stress fractures?

Meanwhile, the teams who are winning state championships are running 60-80 miles a week.

I'm going on junior year, I ran 18 sophmore and so far I've run 2 weeks a 48 and 52. If feel great, if you want to break 17 you probably should not do less.

typical? prob around 60 miles a week. Typical might not get you to your goals though. Its also typical mileage for a hs'er running 18 minutes.

Well that seems high, my school got 3 people under 17 and no one is running more than 50 a week during the summer or even during the season. I think 60 is going to kill you, try a bit less and then increase later.

It depends a lot on the quality of the miles. I think there is a lot to be said for 4-5 mile runs on a daily basis which finish near tempo. That won't give you a whole lot of volume, but you could probably get a pretty good base that way. I have one kid who ran very well as a frosh and soph doing mostly this type of running and struggled last year on higher mileage.

That being said, my varsity guys are planning to average 50 per week this summer. Their first two weeks were in the mid to low 40s, they should hopefully be in the 60s before we return to school. Everything should be individualized though, the guy I mentioned above may not get above 50 and might not do a whole lot of runs longer than 6 miles, but he might finish 10 runs per week at faster than 6 minute pace.

I ran about 10-15 mpw last summer, and ran 17:06 for the 5k. That was very dissapointing, and i will probably do 40-50 this summer, to get into the 15's.

I'm surprised to read that there are still high school boys running less than 50 miles a week. For a JR or SR, 50 miles a week is not high. Arcadia HS, who won the Nike Nationals two different years, averaged 90 miles a week.

The very talented can get by on 40 miles a week if they choose, but everyone else should be at least 50 I think.

I've heard that Arcadia ran big miles, but I have a hard time believing that they AVERAGE 90 mpw. That sounds a lot like Lindgeren's 300mpw (which was 200 when I was in high school).

Not true at all.

Arcadia "averages" somewhere around 60-70 mpw for XC. Yes, a couple of 80-90 mpw sprinkled in between late summer base and their Mammoth camp.

But, for several years now their National runs are trending MANY other schools like Great Oak, Saugus, Brea, Madera, Warren, Jurupa, Dana, Canyon, Rubidoux, California, (and the list goes on) to do the same mileage and in many cases even more.

Edward Teach wrote:

typical? prob around 60 miles a week. Typical might not get you to your goals though. Its also typical mileage for a hs'er running 18 minutes.

a HS boy running 18:00 off 60mpw is very untalented