| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total Miles | ||
|---|---|---|---|---|---|---|---|---|---|
| Week 1 | June 6 - 12 | 2 miles | Cross Train | 2 miles | 3 miles | Cross Train | 3 miles | Rest | 10 |
| Week 2 | June 13 - 19 | 2 miles | 3 miles | Cross Train | 3 miles | 2 miles | 4 miles | Rest | 14 |
| Week 3 | June 20 - 26 | 3 miles | 3 miles | Cross Train | 4 miles | 3 miles | 4 miles | Rest | 17 |
| Week 4 | June 27 - July 3 | 3 miles | 4 miles | 3 miles | 4 miles | 3 miles | 4 miles | Rest | 21 |
| Week 5 | July 4 - 10 | 3 miles | 4 miles | 4 miles | 4 miles | 3 miles | 4 miles | Rest | 22 |
| Week 6 | July 11 - 17 | 4 miles | 4 miles | 4 miles | 4 miles | 3 miles | 5 miles | Rest | 24 |
| Week 7 | July 18 - 24 | 4 miles | 4 miles | 4 miles | 4 miles | 4 miles | 6 miles | Rest | 26 |
| Week 8 | July 25 - 31 | 4 miles | 4 miles | 4 miles | 5 miles | 4 miles | 6 miles | Rest | 27 |
| Week 9 | August 1 - 7 | 4 miles | 5 miles | 4 miles | 5 miles | 4 miles | 7 miles | Rest | 29 |
| Week 10 | August 8 - 14 | 4 miles | 1st Day of Practice!!! | Rest |
Note: This is a guide/suggestion. Some days you may feel like running faster or longer, other days you may feel like running slower or shorter. If you are newer to running or terribly out of shape, you may need to run less. If you are a veteran or ran track, you may run more. The purpose of summer running is to get in shape and get a good base before we start running workouts and training harder in the XC season. "Cross Train" days are days where you could bike, swim, walk, etc. If you ran track, take a week or two off from running and start on training Week 2. If you start training later in the summer, start with Week 1 training and progress through the weeks from there. Don't feel bad if you need to take walk breaks, especially in the beginning. (For example: Run 3 - 4 minutes, walk 30 - 60 seconds, repeat)