High School Cross Country Training: Are you running enough?

The discrepancy in high school cross country training is immense. I have coached individuals who maxed out at 30 miles per week in high school and others who exceeded 80 miles per week. There are so many different thoughts on mileage, staying healthy and avoiding burn-out.  The key is to find the optimal volume to ensure you reach your full potential as a runner. You need to identify the proper balance between enough and staying healthy – the edge. Approach it, but don’t cross over it.

I reached out to one of the top high school boy’s cross country coaches in the country, Coach Paul Vandersteen to take at closer look at the type of mileage the boys at Neuqua Valley High Schools are logging over the summer.

Freshman Boys: 35 – 40 miles per week

Sophomore Boys: 50 – 55 miles per week

Junior Boys: 60 – 65 miles per week

Senior Boys: 70  - 75 miles per week

*** However, their weekly mileage rarely exceeds 65 miles per week once school starts.

High school girls who want to follow this program’s volume philosophy should adjust accordingly:

Freshman Girls: 25 – 30 miles per week

Sophomore Girls: 35 – 40 miles per week

Junior Girls: 45 – 50 miles per week

Senior Girls: 50 - 55 miles per week

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