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High School Off-Season Training

The greatest challenge for most high school runners is maintaining year-round fitness. Track and cross country seasons are only eight weeks long, so it’s critical to train effectively during the off-season.

To prepare for a successful cross country season, you should start training during the summer and build from about 25 to 50 miles a week. (Always consult your coach or doctor before starting a new training program.)

Start with this beginning schedule to improve your endurance:

Typical Week - Beginner to Intermediate

Monday

2-3 Miles
Easy

Tuesday

4-5 Miles
Easy

Wednesday

4-5 Miles
Easy

Thursday

1-3-1
Easy-Faster
-Easy

Friday

4-5 Miles
Easy

Saturday

OFF

Sunday

5-6 Miles
Moderate

 Increase your mileage by about 10% a week until you’re ready for the advanced training schedule.

 Typical Week - Advanced

Monday

4 Miles
Easy

Tuesday

8 Miles
Easy

Wednesday

4-5 Miles
Easy

Thursday

2-5-2
Easy-Faster
-Easy

Friday

8 Miles
Easy

Saturday

OFF

Sunday

10-12 Miles
Moderate

Try to maintain these distances through the remainder of your off-season training, gradually improving your speed.

The key is not overtraining. Listen to your body. If you’re feeling fatigued one week, take an extra day off. You don’t have to push yourself every day.

Best of luck from all of us at Running For Kicks!

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Palos Heights, IL 60463
ph (708) 448-9200

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