The Big Idea
Summer training should build gradually. When a weekly schedule says something like 50% of maximum season weekly mileage, that means athletes should run about half of the highest weekly mileage they expect to reach later in the season.
These numbers are general guidelines, not rigid rules. Coaches want to work with each athlete individually to find a safe and appropriate mileage plan.
How to Estimate Your Season Maximum
Many athletes already know what their weekly mileage should be because of their running history. As a general rule, we aim to increase mileage by about 10 miles per week for each year of healthy running, but this depends on consistency, injury history, experience, and how the athlete is handling training.
1st year runners refers to freshmen or athletes who are new to our program. 2nd year runners refers to sophomores or athletes who have been running with the team for two years.
| Runner Experience | Suggested Season Maximum | 50% Week Example |
|---|---|---|
| 1st year runners | ~20–30 miles per week | ~10–15 miles |
| 2nd year runners | ~30–40 miles per week | ~15–20 miles |
| 3rd year runners | ~40–50 miles per week | ~20–25 miles |
| 4th year runners | ~50–60 miles per week | ~25–30 miles |
How the Percentages Work
Example: If your season maximum is about 40 miles per week, then a 50% week would be about 20 miles.
Simple formula: Season maximum mileage × weekly percentage = target mileage for that week.
The goal is not to hit an exact number every week. The goal is to train consistently, build safely, and avoid doing too much too soon.
Work With Your Coaches
Please remember that mileage should be individualized. A runner with several healthy years of training may be ready for more, while a newer runner, an athlete returning from injury, or someone who has had an inconsistent spring may need to build more gradually.
Coaches want to help each athlete find the right amount of running for their current fitness, goals, and health.
Track Your Weekly Mileage
Please consider tracking your weekly mileage during the summer. This helps coaches understand your training, make better recommendations, and build endurance gradually over time.
You do not need anything fancy. A running watch, Strava, a notes app, a spreadsheet, or a simple training log all work. The most important thing is having a consistent record of what you are doing.
When in Doubt
If you are unsure what your mileage should be, start conservatively and talk with a coach. It is much better to build gradually and stay healthy than to force mileage too quickly in June.