• SUMMER XC TRAINING:  WEEKLY MILEAGE SCHEDULES

    Below you’ll find four schedules that show how you can get to your  preseason goals while starting conservatively with a realistic view of your current running fitness.  Take advantage of our scheduled group runs 3 times a week, 9:30-11:00 am: Monday at Fort Ward, Wednesday at Battle Point, and Friday at Phelps Field.  Be sure take personal responsibility for making your weekly mileage goals by supplementing the group runs with your own runs—including weeks you are away on vacation.

    Level IV: Current Weekly Mileage: 21-30 miles. 

                    Mid-August Goal: 35-40 miles,with long run of 10 miles.

     

    4 days/week

    Week 1    7 miles  + 5 miles  + 7 miles + 5 miles  = 24 miles for the week

    Week 2    8  + 5  +  7 +  6  = 26

    Week 3    9  + 5  +  7  +  7  = 28

    5 days/week

    Week 4    9 +  4 +  7  + 4  +  7  = 31

    Week 5    10 + 4 +7  + 4  + 7  = 32

    Week 6    10 + 5  + 7 + 5 + 7  = 34

    Week 7    10 + 5  + 8  + 5 + 7 = 35

    Week 8    10 + 6  + 8 + 5 + 8  =  37

    Week 9    10 + 6  + 8 + 6 + 8 = 38

    Week 10  10 + 6   + 9 + 6 + 8 = 39

    Week 11  10  + 7  +9  + 6 + 8 = 40