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Female Mileage Progressions

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R
rraney

The document outlines four different mileage progression plans for female runners over a 20 week period. Plan A is for newcomers and focuses on building up weekly mileage from 20 to 35 miles over the period. Plan B is for most varsity runners and involves slightly higher weekly mileage ranging from 25 to 40 miles. Plan C is for mid-to-high mileage runners and ranges from 30 to 45 miles per week. Plan D has the highest mileage and ranges from 35 to 50 miles weekly, and is not intended for newcomers. All plans include most weekly runs taking 30-80 minutes and progressing in distance over the 20 weeks.

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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

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Female Mileage Progressions

  • 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