Summer Running Schedule:
"The fall holds no secrets of what was accomplished over the summer"

Use the links below to figure what you should be doing:
Step 1 - Groups
Step 2 - Weekly Mileage
Step 3 - Daily Mileage
Step 4 - Stop making excuses and go run!!

 

Step 1- See what group you fall into. If you are unsure email colonialtnf@yahoo.com

Step 2 - Weekly Mileage
Step 3 - Daily Mileage
Return to top of page
Groups Description:
Boys A: Returning Varsity Athletes who have competed at the District-Regional-State level in XC or Track
Boys B: Returning Upperclassmen regardless of whether you have earned a Varsity letter
Boys C: Raising sophs and non-froshmen new comers
Girls A: Returning Varsity Athletes who have competed at the District-Regional-State level in XC or Track
Girls B: Returning Upperclassmen regardless of whether you have earned a Varsity letter
Girls C: Raising sophs and non-froshmen new comers

 

Step 2 - Check the table below to see what your weekly total should be for a particular week.
Step 1 - Groups
Step 3 - Daily Mileage
Return to top of page
Miles per Week Progression
Week #: Active Recovery* #1 #2 #3 #4 #5 #6 #7 #8 #9 #10
Week starting : June23
June 30
July 6
July 10
July 21
July 28
Aug 4
Aug 11
Aug 18
Aug 25
Sep 1
Group
Boys A 50-75% of Week 1 per week
40
45
50
45
50
55
45
50
55
55
Boys B
35
40
45
40
45
48
40
45
48
48
Boys C
25
30
35
27
30
35
30
35
38
38
Freshman**
15
20
25
20
25
20
20
25
20
25
  50-75% of Week 1 per week
Girls A
24
28
32
24
28
32
28
32
32
32
Girls B
20
24
27
20
24
27
24
27
27
27
Girls C & Freshman**
15
18
21
15
18
21
15
18
21
21
*All Monday runs should be followed by striders (10-12) and Thursday's run should be a progression run, meaning the pace of the run should progress with the second half of the run be faster than the first. .
** Freshman who are new to running should only run 3x per week for 3 weeks than 4x per week for 2 weeks run 5 times the week prior to practicing starting.

 

Step 3 - The table below provides you with daily mileage totals based on your respective weekly total.
Step 1 - Groups
Step 2 - Weekly Mileage
Return to top of page
 
Weekly Total
 
15
20
25
30
32
Monday
3
4
5
6
7
Tuesday
2
3
3
4
4
Wednesday
2
3
3
4
4
Thursday
3
4
5
6
7
Friday
2
3
3
4
4
Saturday
3
3
5
6
6
Weekly Total
 
35
38
40
45
50
55
Monday
8
9
9
10
11
11
Tuesday
4
4
6
6
7
8
Wednesday
4
4
4
6
6
8
Thursday
8
8
9
9
10
10
Friday
4
4
4
5
7
8
Saturday
7
7
8
9
9
10
Sunday
OPT
OPT
OPT
OPT