1. Female Mileage Progressions
For those who want to perform at their top level
Please figure approx 8:00-9:00min per mile
Plan A- for all newcomers’ freshmen and those who did not run Cross Country:
Mon Tues Wed Thurs Fri Sat Sun Total
Weeks 1-4 4 3 3 4 3 off 3 20
Week 5 4 3 3 4 3 off 3 20
Week 6-9 5 3 4 4 3 3 3 25
Week 10 4 3 3 4 3 off 3 20
Weeks 11-14 6 4 4 5 4 4 3 30
Week 15 5 3 4 4 3 3 3 25
Week 16-19 7 5 4 6 5 4 4 35
Week 20 6 4 4 5 4 5 3 30
*All workouts should take between 30 -60 min.
Plan B- for most varsity runners, you may want to keep all runs the first week to 25-40
min.
Mon Tues Wed Thurs Fri Sat Sun Total
Weeks 1-4 5 3 4 4 3 3 3 25
Week 5 5 3 4 4 3 3 3 25
Week 6-9 6 4 4 5 4 4 3 30
Week 10 5 3 4 4 3 3 3 25
Weeks 11-14 7 5 4 6 5 4 4 35
Week 15 6 4 4 5 4 4 3 30
Week 16-19 8 6 5 6 5 5 5 40
Week 20 7 5 4 6 5 4 4 35
*All workouts should take about 30-70min.
Plan C- Mid to High Mileage; see Coach Raney before attempting this plan
Mon Tues Wed Thurs Fri Sat Sun Total
Weeks 1-4 6 4 4 5 4 4 3 30
Week 5 5 3 4 4 3 3 3 25
Weeks 6-9 7 5 4 6 5 4 4 35
Week 10 6 4 4 5 4 4 3 20
Weeks 11-14 8 6 5 6 5 5 5 40
Week 15 7 5 4 6 5 4 4 35
Week 16-19 9 6 6 7 6 6 5 45
Week 20 7 5 4 6 5 4 4 35
*All workouts should take about 30-80 min.
Plan D- High Mileage, newcomers do NOT do this (Sunday or Monday long run)
Mon Tue Wed Thu Fri Sat Sun Total
Weeks 1-4 7 5 4 6 5 4 4 35
Week 5 6 4 4 5 4 4 3 30
Weeks 6-9 8 6 5 6 5 5 5 40
Week 10 6 4 4 5 4 3 3 30
Weeks 11-14 9 6 6 7 6 5 5 45
Week 15 7 5 4 6 5 4 4 35
Week 16-19 10 7 6 8 7 6 6 50
Week 20 7 5 4 6 5 4 4 35