Q: I am a cross country and track runner currently in my junior year of high school. Should I take a break form running after every season, and if so, for how long? I currently just finished my cross country season, and my body is pretty beat up. Additionally, I was wondering your thought on doing double days in the winter and spring track season to put in extra miles; is that a good idea?

A: You should absolutely give your body a break. You should take at least a week off from running altogether. Then spend a week doing 2-4 mile light jogs, maybe 4 times that week. If you still are feeling pretty beat up, do another light week just like that. Eat plenty of food and drink lots of water, and even do some yoga or get a massage if you can. You should feel ready to go in a few weeks.

Doubles: I’m not opposed to doubles (running twice a day), but it’s only necessary if you’re doing 55 or more miles per week, and you’re running out of space to get more miles in. The key is to add mileage at no more than 10% each week. So if you run 40 miles one week, the next week shouldn’t be any more than 44 miles. A sample progression of weekly mileage increase, with a “down” (light) week every 4th week:

1. 30
2. 33
3. 37
4. 20-25 (down week)
5. 41
6. 45
7. 49
8. 20-25 (down week)
9. 54
10. 59
11. 65
12. 20-25 (down week)

As you increase your mileage by 10% each week, add 1 mile to your long run, and get your other additional miles from a second run one day (once you get to 55 miles or more), and/or by doing a 2 mile warm up and cool down on workout days instead of a 1 mile warm up and cool down. You can also add a mile here and there by extending the length or your workouts that week – for example, you can increase your tempo run from 3 to 4 miles.

Good luck!