ABCDEF
1
2
JH Summer miles
3
Begining 7-8Advanced 7-8
4
5
JUNEAverage 6-9 Miles in 5 DaysAverage 10-15 Miles in 6 days
6
7
June 1-July 310 miles in 5 days or 12 min of non stop running each day15 miles in 5 days
8
July 4-1012 miles in 4 days or 14 min of non stop running each day16 miles in 6 days
9
July 11-1715 miles in 5 days or 16 min of non stop running each day20 miles in 5 days
10
July 18-2415 miles in 6 days or 16 min of non stop running each day20 miles in 6 days
11
July 25-3112 miles in 4 days or 14 min of non stop running each day16 miles in 6 days
12
August 1-712 miles in 6 days or 14 min of non stop running each day15 miles in 4 days
13
August 8-1415 miles in 6 days or 16 min of non stop running each day22 miles in 6 days
14
91 total summer miles123 miles summer miles
15
16
17
18
Sr. High Summer Miles
19
Level 19th grade or 1st year/No base miles/ Veteran Down week
20
Level 2 MOST returning athlets (ALL Varsity 9-10 boys/girls)
21
Level 3 Grade:11-12 expereinced Varsity Athlete & Veterans
22
23
Phase 1(June)Goal: low easy Mileage; period of active rest
24
Phase 2(July)include: 1-2 day/week TEMPO RUNS
25
(temp runs: 87-92% of MAX heart rate)
26
include: 1 day/week HILLS
27
Phae 3(August)Veterans: maintain 35-45 mile weeks
28
1-2 tempo runs/week comfortably hard pace;
29
 30 sec/mile slower than 5k
30
Level 1Level 2Level 3
31
32
June 1-5 ; easy time on your feet20 min run 20 min run20-30 min run
33
June 6-12; 5 E-days; 1 "long day"run; 1 off day20 min run 5 days; one run 30 min30 min + 1 day 45 min run40 min daily average + 1 day: 1 hour run
34
June 13-19 5 E-days; 1 "long day"run; 1 off day25 min run 5 days; one run 30 min30 min + 1 day 1 hour run40 min daily average + 1 day: 1 hour run
35
June 20-26 5 E-days; 1 "long day"run; 1 off day25 min run 5 days; one run 30 min30 min + 1 day 1 hour run40 min daily average + 1 day: 70 min run
36
June 27-July 3 5 E-days; 1 "long day"run; 1 off day25 min run 5 days; one run 30 min30 min + 1 day 1 hour run40 min daily average + 1 day: 70 min run
37
June Total Miles75-85 miles June100-110 miles for June120-130 miles for June
38
39
40
July 4-10
41
Monday355
42
Tuesday488
43
Wednesday355
44
Thursday334
45
Friday446
46
Saturdaycampcampcamp
47
Sundaycampcampcamp
48
Total Miles17*camp38*43*camp
49
50
Level 1Level 2Level 3
51
July 11-17High School Running camp at Big Horn Mountains
52
Mondaycampcampcamp
53
Tuesdaycampcampcamp
54
Wednesdaycampcampcamp
55
Thursdaycampcampcamp
56
Fridaycampcampcamp
57
Saturday2-344-6
58
SundayOFFOFFOFF
59
Total Miles17-*30 at running camp38-*4844-*55 camp
60
61
July 18-24Level 1Level 2Level 3
62
Monday566
63
Tuesday278
64
Wednesday235
65
Thursday346
66
Friday634
67
SaturdayOff1013
68
SundayOffOffOff
69
Total Miles183342
70
71
72
July 25-31Level 1Level 2Level 3
73
Monday488
74
Tuesday5610
75
Wednesday558
76
Thursday256
77
Friday445
78
Saturday334
79
SundayOff33
80
Total Miles233444
81
82
83
August 1-7Level 1Level 2Level 3
84
Monday368
85
Tuesday544
86
Wednesday244
87
Thursday368
88
Friday4810
89
Saturday437
90
SundayOffOffOff
91
Total Miles213141
92
93
August 8-14Level 1Level 2Level 3
94
Monday478
95
Tuesday5910
96
Wednesday346
97
Thursday245
98
Friday41010
99
SaturdayOff 45
100
SundayOffOff7