Sample Summer Mileage Progression

Sample Summer Mileage Progression, CRHS Cross Country
Week	Date	A	B	C	D	E	F	G	H
1	June	15	20	20	20	20	25	20	25
2		15	20	20	20	20	25	20	25
3		20	20	20	20	20	25	25	28
4		20	20	20	20	25	25	25	30
5	July	23	23	24	24	25	30	30	33
6		25	25	27	27	30	33	34	37
7		25	28	29	31	33	36	39	41
8		28	30	33	34	37	39	42	45
9	August	30	35	35	37	40	42	45	50
10		30	35	35	40	40	45	45	50
11		33	35	35	40	40	45	45	50
12		33	35	35	40	40	45	45	50
13		35	35	35	40	40	45	45	50
Total Mileage		332	359	368	393	410	460	460	514
These are progressions as models of sound ways to training in the summer. You can follow
one of the sequences listed or develop your own based on what you see. The basic premise
starts with a restful but not sedentary June, a build up in July, and steady, high mileage in
August. Remember to listen to your body and keep the Work + Recovery = Improvement
equation in mind.