Track & Field Training

Training Plans for High School Distance Runners

  • Home
  • About
  • Training Plans
  • Frequently Asked Questions
  • Contact Us

December 28, 2018 By Track & Field Training Leave a Comment

How much time should I take off at the end of the season?

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!

Share this:

  • Facebook
  • X

Filed Under: Frequently Asked Questions

Track & Field Training Plans for High School Athletes

Pre-Track Season Training Phase for Distance Runners (8 Weeks)

Pre-Track Season Training Phase for Distance Runners (8 Weeks)

Event Groups: 800m and longer The Pre-Season Training Phase for high school distance (and cross country) runners is the approximately 8 weeks … Read More

Offseason: Winter Base Training for Distance Runners (12 Weeks)

Offseason: Winter Base Training for Distance Runners (12 Weeks)

Event Groups: 800m and longer The Winter Base Training Phase for high school distance runners is the approximately 12 weeks between the end of … Read More

Track Season Training Phase for Distance Runners (8 Weeks)

Track Season Training Phase for Distance Runners (8 Weeks)

Event Groups: 800m and longer The In-Season Training Phase (Track Season) for high school distance runners is the approximately 8 weeks during … Read More

View All Training Plans

Leave a Reply Cancel reply

You must be logged in to post a comment.

Recent Posts

  • How to Warm Up on Race Day February 26, 2025
  • Adjusting Weekly Training Based on Competition Date February 1, 2025
  • Balancing Speedwork and Recovery for High School Middle Distance Runners During Track Season March 3, 2024
  • Determining Paces for Distance Workouts March 25, 2023
  • Summer Base Training Phase March 25, 2023

Ask a Question

    Training Plans

    Full Year of 5 Training Phases for Distance Runners – 50 Weeks

    Full Year of 5 Training Phases for Distance Runners – 50 Weeks

    Offseason: Winter Base Training for Distance Runners (12 Weeks)

    Offseason: Winter Base Training for Distance Runners (12 Weeks)

    Pre-Track Season Training Phase for Distance Runners (8 Weeks)

    Pre-Track Season Training Phase for Distance Runners (8 Weeks)

    Track Season Training Phase for Distance Runners (8 Weeks)

    Track Season Training Phase for Distance Runners (8 Weeks)

    Offseason: Summer Base Training for Distance Runners (12 Weeks)

    Offseason: Summer Base Training for Distance Runners (12 Weeks)

    Cross Country Season Training Phase (10 Weeks)

    Cross Country Season Training Phase (10 Weeks)

    Keep up with our latest advice and training plans. Enter your email to be notified of new content.

    Privacy Policy

    Training Plans

    • Winter Base Training
    • Pre-Competition Phase
    • Track & Field Season
    • Summer Base Training
    • Cross Country Season

    FAQ

    How to Warm Up on Race Day

    February 26, 2025

    Adjusting Weekly Training Based on Competition Date

    February 1, 2025

    More Frequently Asked Questions

    Navigation

    • Home
    • About
    • Training Plans
    • Frequently Asked Questions
    • Contact Us

    Track & Field Training

    Training plans and advice for high school track and field and cross country coaches and athletes

    • Home
    • About
    • Training Plans
    • Frequently Asked Questions
    • Contact Us

    Copyright © 2025 · Track & Field Training · Log in