Summer Running

Cross Country starts in June, 2017

The most important determinant of how successful the cross country season will be is how many miles are run over the summer.


For a beginners running plan go here.
Enter the maximum number of weekly miles to run by the end of the summer.
Girls - enter 1/3 more than your desired mileage here (e.g. to get 30, enter 40).
DateSundayMondayTuesdayWednesdayThursdayFridaySaturdayTotal miles
6/25Long run
6.5 miles
Easy recovery
2.5 miles
Steady state
5 miles
Easy recovery
2.5 miles
Fartlek
5 miles
Easy recovery
3.5 miles
Rest25 miles
7/2Long run
7.5 miles
Easy recovery
3 miles
Steady state
6 miles
Easy recovery
3 miles
Fartlek
6 miles
Easy recovery
4.5 miles
Rest30 miles
7/9Long run
7 miles
Easy recovery
2.5 miles
Steady state
5.5 miles
Easy recovery
2.5 miles
Fartlek
5.5 miles
Easy recovery
4 miles
Rest27 miles
7/16Long run
8.5 miles
Easy recovery
3.5 miles
Steady state
6.5 miles
Easy recovery
3.5 miles
Fartlek
6.5 miles
Easy recovery
4.5 miles
Rest33 miles
7/23Long run
9 miles
Easy recovery
3.5 miles
Steady state
7 miles
Easy recovery
3.5 miles
Fartlek
7 miles
Easy recovery
5 miles
Rest35 miles
7/30Long run
8 miles
Easy recovery
3 miles
Steady state
6 miles
Easy recovery
3 miles
Fartlek
6 miles
Easy recovery
5 miles
Rest31 miles
8/6Long run
9.5 miles
Easy recovery
3.5 miles
Steady state
7.5 miles
Easy recovery
3.5 miles
Fartlek
7.5 miles
Easy recovery
5.5 miles
Rest37 miles
8/13Long run
10 miles
Easy recovery
4 miles
Steady state
8 miles
Easy recovery
4 miles
Fartlek
8 miles
Easy recovery
6 miles
Rest40 miles
Summer Total258 miles

DateSundayMondayTuesdayWednesdayThursdayFridaySaturdayTotal miles
6/25Long run
5 miles
Easy recovery
2 miles
Steady state
4 miles
Easy recovery
2 miles
Fartlek
4 miles
Easy recovery
2 miles
Rest19 miles
7/2Long run
6 miles
Easy recovery
2.5 miles
Steady state
4.5 miles
Easy recovery
2.5 miles
Fartlek
4.5 miles
Easy recovery
3 miles
Rest23 miles
7/9Long run
5 miles
Easy recovery
2 miles
Steady state
4 miles
Easy recovery
2 miles
Fartlek
4 miles
Easy recovery
3 miles
Rest20 miles
7/16Long run
6.5 miles
Easy recovery
2.5 miles
Steady state
5 miles
Easy recovery
2.5 miles
Fartlek
5 miles
Easy recovery
3.5 miles
Rest25 miles
7/23Long run
6.5 miles
Easy recovery
2.5 miles
Steady state
5 miles
Easy recovery
2.5 miles
Fartlek
5 miles
Easy recovery
4.5 miles
Rest26 miles
7/30Long run
6 miles
Easy recovery
2.5 miles
Steady state
4.5 miles
Easy recovery
2.5 miles
Fartlek
4.5 miles
Easy recovery
3 miles
Rest23 miles
8/6Long run
7 miles
Easy recovery
3 miles
Steady state
5.5 miles
Easy recovery
3 miles
Fartlek
5.5 miles
Easy recovery
4 miles
Rest28 miles
8/13Long run
7.5 miles
Easy recovery
3 miles
Steady state
6 miles
Easy recovery
3 miles
Fartlek
6 miles
Easy recovery
4.5 miles
Rest30 miles
Summer Total194 miles