Right now you should just be building mileage slowly and steadily. I am going to give a sample June build up plan so you have a reminder of how building mileage works.
Week 1: 20 miles - running 5 days
Week 2: 22 Miles - running 5 day
Week 3: 24-25 Miles - running 5/6 days
Week 4: 20 miles - running 5 days
Week 5: 25 miles - running 5/6day
You can start higher (more miles) if you are a more experienced runner and lower if you are less experienced or coming of an injury, but there are 4 key principles to follow.
1. Only increase you mileage by 10 percent each week
2. Every 4th week should be a pull back week.
3. One of these runs per week should be a long run
4. You should be doing at least 2 strength workouts a week with Coach Provine after school.
Being CONSISTENT is key. This means no days off when you shouldn't be. Cross train if you have something nagging you etc. but great athletes DON'T FIND EXCUSES NOT TO DO SOMETHING
You are free to contact me if you don't know where to start or want a more specific day to day plan. I am even willing to stay after school and run with you if you ask.
Look forward to the beginning of another great season July 6th!!
