I'm going to lay out for you an easy plan to follow with your athletes (or kids) to bring them along in the sport of distance running (1 mile to 5k in high school progressing to 3000 to 10k in college) from the summer before their freshman year in high school to being ready for a successful collegiate career as a scholarship athlete.
Summer before Freshman year in high school. Build them up to running an easy 5 miles every day over the course of the summer. The goal is to be 35 miles per week of easy running by the time school starts. If your kid is starting from scratch then begin during their 8th grade school year.
Fall of Freshman Year: Introduce a weekly pattern into their running. This pattern should consist of 2 quality workouts per week such as Tuesday and Friday (or 1 quality and 1 race) and a longer run (7-8 miles) once a week (such as Sunday) with the remaining runs at a slow easy pace. Keep the mileage at 35 miles per week allowing their bodies to adapt to the weekly pattern. XC season should be about learning the ins and outs of racing XC and gradual improvement. Take 1 week off after XC season
Winter of Freshman Year: increase mileage to 40 miles per week, maintain weekly schedule.
Spring of Freshman Year: increase mileage to 45 miles per week, maintain weekly schedule. Take 1 week off after outdoor track season.
Summer before Sophomore Year: increase mileage to 50 miles per week, maintain weekly schedule.
Fall of Sophomore Year: increase mileage to 55 miles per week, maintain weekly schedule. Take 1 week off after XC season.
Winter of Sophomore Year: increase mileage to 60 miles per week, maintain weekly schedule.
Spring of Sophomore Year: increase mileage to 65 miles per week, maintain weekly schedule. Take 1 week off after outdoor track season.
Summer before Junior Year: increase mileage to 70 miles per week, maintain weekly schedule.
Fall of Junior Year: increase mileage to 75 miles per week, maintain weekly schedule. Take 1 week off after XC season.
Winter of Junior Year: increase mileage to 80 miles per week, maintain weekly schedule.
Spring of Junior Year: increase mileage to 85 miles per week, maintain weekly schedule. Take 1 week off after outdoor track season.
Summer before Senior Year: increase mileage to 90 miles per week, maintain weekly schedule.
Fall of Senior Year: increase mileage to 95 miles per week, maintain weekly schedule. Take 1 week off after XC season.
Winter of Senior Year: increase mileage to 100 miles per week, maintain weekly schedule.
Spring of Senior Year: maintain at 100 miles per week, maintain weekly schedule. Take 1 week off after outdoor track season.
Summer after Senior Year: Report to your collegiate coach with a log of your progression in training and racing from your high school years.
Notes:
- Mix-up the quality workouts, getting threshold work, VO2 max work, etc. Dr. Daniels book is a good guide in terms of what type of workouts to do and how to do them correctly.
- Consistency is a key, dramatic periodization is not necessary for kids of this age. They will get more development long term out of the constent building of their aerobic conditioning and aerobic capacity than they will from periodizations. Save the periodizations for the collegiate level and beyond. In high school kill the competition with a slow gradual progression in mileage (aerobic conditioning) and you will have a much better base from which to work from in college.
A slow build-up as I have detailed will not harm the kids, it will be very beneficial. Its the fast increases or big jumps of mileage that bring about the over use injuries we see in runners. Patience and consistency over long periods is what wins in distance running. Remember its aerobic conditioning that is the base to all running and it takes a long time to build the level of aerobic conditioning (and associated physical adaptations) that is necessary to compete at a high level. Some people may have quick success on low mileage and high intesity but they will soon reach their aerobic limits and fail to progress until they address their arerobic limitations and that will take them a good deal of time to build-up while you will have a few year headstart on them.
March on young warriors, march on.