Weight training AND Distance base over summer

If you can only do 20 miles per week right now, try building your mileage up throughout the end of the summer but not too quickly since you are new to this sport which means you are more likely to get injured. You might want to do something like this for 13 weeks, assuming you have 13 weeks from today until school starts again.

Miles per week: 20, 20, 25, 25, 30, 25, 30, 35, 40, 40, 30, 40, 45

This builds you up, and then takes you back down on some weeks to give you a "rest" week to recover for another microcycle of increasing mileage. Also, it has a slower increase of miles in the beginning of the 13 week plan (20, 20, 25, 25, 30) and it more sharply increases at the end (40, 30, 40, 45), this is because going from 20 to 25 miles per week is a much bigger percentage increase in your mileage than going from 40 to 45 miles per week so it is safer to increase less, first.

Math to back up: 25/20 = 125% increase in mileage vs. 45/40 = 112% increase in mileage.

As for strength, strength will come from increasing mileage, but you can also do hill workouts, and do stuff like lunges for your hamstrings and other strength plyometrics before your run. Don't go into the gym too often, but just a couple times a week if you can (on your light days of running) to work on your hamstrings.

So do I go to the gym right after I run? Lets use a 25 week as an example.

M: 5 slow

T: 3, gym right after (or wait till night for recovery? I run around 10am)

W: 5 slow

Th: 3, gym right after (or wait till night for recovery? I run around 10am)

Fr: 5 slow

Sat: 4 slow

Something like this?

Also, do I include warmup and cool down in my weekly mileage? I have some friends who say yes and some who say no, hopefully an expert can give some input on this

I wouldn't, because it is just you warming up and it isn't continuous. As in you have a break between your warmup and run even if it is a long-slow-distance day. But maybe thats just me, because I like to feel like if I said "I did 7 miles today" that that 7 miles would be all at once, I feel like it is kind of cheating to say that if you actually only ran 5 miles and you counted two from the warmup

LesGo wrote:

So do I go to the gym right after I run? Lets use a 25 week as an example.

M: 5 slow

T: 3, gym right after (or wait till night for recovery? I run around 10am)

W: 5 slow

Th: 3, gym right after (or wait till night for recovery? I run around 10am)

Fr: 5 slow

Sat: 4 slow

Something like this?

If you are resting Sunday, I would have a long-slow run on Saturday, not more miles on Friday than Saturday.

week wrote:

Also, it has a slower increase of miles in the beginning of the 13 week plan (20, 20, 25, 25, 30) and it more sharply increases at the end (40, 30, 40, 45), this is because going from 20 to 25 miles per week is a much bigger percentage increase in your mileage than going from 40 to 45 miles per week so it is safer to increase less, first.

Math to back up: 25/20 = 125% increase in mileage vs. 45/40 = 112% increase in mileage.

I differ with your opinion. I think it is safer for someone to go 20, 25, 30 in the beginning more sharply, and slower in the end like 35, 35, 40, 40, 45. Because when you are a new runner and you have a higher number of miles you are more likely to get injured than if you are a new runner and have a low number of miles (20, 25, 30). And being a runner for 10 weeks doesn't classify you as experienced enough to handle sharper increases in mileage.