2024 Milton Cross Country
Summer Training Guidelines
Duration: (May 25th-July 28th)
Below you will find the recommended training guidelines through the summer & the start of the season. Select a training group based on your ability level.
GROUP 1: Average daily mileage 7-8 miles (1hr of running, on average, per day) 50-60 miles per week
3 days of easy runs of 45-60 minutes
1 day of easy run of 70 minutes
1 day LONG RUN-70 to 100 minutes of easy running
1 day 35-45 minute steady/tempo run (harder/faster paced run)
1 day off, no running, alternate exercises (swim, bike, etc)
Goal: Up to 50 miles per week
GROUP 2: Average daily mileage 5-6 miles (45-55 min of running, on average, per day) 35-45 miles per week
3 days of easy runs of 40-45 minutes
1 day of easy run of 60 minutes
1 day LONG RUN-60 to 90 minutes of easy running
1 day 25-35 minute steady/tempo run (harder/faster paced run)
1 day off, no running, alternate exercises (swim, bike, etc)
Goal: Up to 35 miles per week
GROUP 3: Average daily mileage 3-4 miles (25-40 min of running, on average, per day) 20-30 miles per week
4 days of easy runs of 25-35 minutes
1 day LONG RUN-50 to 80 minutes of easy running
2 days off, no running, alternate exercises (swim, bike, etc)
Goal: Up to 20-30 miles per week
GROUP 4: Average daily mileage 1-3 miles (10-20 min of running, on average, per day) up to 20 miles per week
3 days of easy runs of 15-20 minutes
1 day LONG RUN-up to 45 minutes at most of easy running
3 days off, no running, alternate exercises (walk, swim, bike, etc)
Goal: Up to 20 miles per week
Important Notes:
- Keep a Summer Running Log – you will receive lettering points for doing so! Obtain your unique electronic “key” on the website (https://miltonxc.org) (look at menu ribbon at the top of the page – “Get Summer Running Key”) and enter your miles throughout the summer. Don’t forget to hit SAVE each time your enter your data!
- This is the base for your entire cross-country season. Without this summer training (base-work) you WILL be behind many of your teammates & competitors. In addition, the possibility of injury will be greater if you do not train during the summer. It is very important that you train this summer!
