General Summer Running Guidelines, Boys and Girls, Intermediate-Advanced (1 or more years of experience)

OK, Boys

Here we go. 2 days into summer.  Hopefully, you've had two good days of running so far.  I hope you've already perused the Boys Summer Progression.  I'd like to fill in a few more deatils about the progression.

1. Any athlete with aspirations of making the varsity team, or of being a good JV runner, should shoot for a 500 mile club shirt this summer.
2. We are meeting 3 days a week.  Each of those days will have a different focus: Tempo, Intervals, or Long Day.
3. Those meeting days ARE NOT the most important days of the week.  The most important day is EVERYDAY.  Your fitness will come from a steady, daily, diet of runs done at a comfortable pace.
4. The other days of the week, you should fill in with as much mileage as you can comfortably do.
5. The mileage should come in runs of 4-9 miles, depending on your ability, experience, point in the summer, and how you feel for the day.
6. I encourage you all to meet up on days that we don't have practice. I know that Alumnus and former captain, Wyatt Mitchell, is interested in doing some runs out in the hills this summer as he prepares to run in college. Go with him.

These guidelines should be able to accomodate all of our boys who have run at least one season at the high school

This is what a week for our top dogs might look like.

• Monday AM: (Practice) - 2 mile warm up, drills, 2 x 1 mile @ 8k pace, 1 mile cool down, core. Monday PM: 4 miles easy
• Tuesday: 7 miles easy + lunge matrix
• Wednesday: AM (Practice) 2 miles warm up, drills, 3.5 miles tempo, strides, Core, Stretch.  Wednesday: PM 4 miles easy
• Thursday AM (Practice): Long, 9 miles.  Stretch
• Friday: 5 miles very easy + lunge matrix
• Saturday: Meet with team for hill run, 8 miles hills
• Sunday: off or very easy 3-4 miles.

Total 48-52 miles depending on if the athlete ran on Sunday or took a day off.

This is what a week for a 2nd year runner might look like

• Monday: 2 mile warm up, drills, 2 x 1 miles @ 8k pace, 1 mile cool down, core
• Tuesday; 4 miles easy + lunge matrix
• Wednesday: 1 mile warm up, 2.8 miles tempo, strides, core, stretch
• Thursday: Long 6 miles
• Friday: off or easy 3-4 miles
• Saturday: Hills with teammates 5 miles
• Sunday: off or easy 3-4 miles

Total 24-32 miles depending on if the athlete took days off or not.