Am I running the right amount of miles weekly (freshman in hs)?

Seems about right.

okay thanks.

Seems about right for most runners, as long as you have some history of running before hs. I expect that you'll improve gradually even if you don't change your mileage, partly from the accumulated benefit of your additional months of running & partly from growth. If you can handle 30-40 mpw this year, you should be able to do a little more next year, which would help you improve even faster.

One thing that seemed odd to me was that you did a lot of speed work over the summer. Most runners try to go slowly over the summer so they can increase their mileage. In your case, that might have meant something like 40-45 mpw but only running faster once a week so you have the base to do more speed and slightly fewer miles during your xc season. Was it your coach's idea to run faster?

Harry2534 wrote:

okay thanks.

Your welcome, just don't go overboard with mileage in high school. Alan Webb has a good general guideline quote:

ALAN: I didn't start training enough to have a weekly mileage at all until my freshman year of high school. 9th-30 miles, 10th-40 miles, 11th-50 miles, 12th-60 miles, all give or take.

If you're running these times as a freshman, then I think you're on the right track. You don't need to keep increasing mileage to improve. Set some long-term goals (talk to your coach) like adding 10 to you high mileage number each year. The biggest predictor of success and progress is staying injury-free. That means being aware of how you are handling the current workload, and not getting greedy.

Pushing the limits from time to time is good, but progress only comes from work AND recovery. Make sure your off-seasons are lower intensity and don't be afraid to take days off when you need them.

I had an extended track season over the summer. So there was lots of speed training when training for meets.

Thank you for the response, ill take it into consideration.

Bullet the Blue Sky wrote:

If you're running these times as a freshman, then I think you're on the right track. You don't need to keep increasing mileage to improve. Set some long-term goals (talk to your coach) like adding 10 to you high mileage number each year. The biggest predictor of success and progress is staying injury-free. That means being aware of how you are handling the current workload, and not getting greedy.

Pushing the limits from time to time is good, but progress only comes from work AND recovery. Make sure your off-seasons are lower intensity and don't be afraid to take days off when you need them.

Thank you. I ran 4:58 (mile), 10:36 (2-mile) as a 8th grader and recently ran 17:24 in xc.