Summer Training Guidelines for girls who aspire to earn a Varsity letter

Schedule A. Summer Training Guidelines - Incoming Freshmen with Varsity Aspirations

	Sun	Mon	Tues	Wed	Thurs	Fri	Sat
6/13-19 (23-25 mi)	35 min run	30 min run	35 min run	35-40 min run	35-40 min run	rest	35 min run
6/20-26 (25-27 mi)	40 min run	30 min run	35 min run	40 min run	40 min run	rest	40 min run
6/27-7/3 (27-28 mi)	45 min run	30 min run	35 min run	40 min run	40 min run	rest	45 min run
7/4-10 (27-28 mi)	45 min run	30-35 min run	35 min run	40 min run	40 min run	rest	45 min run
7/11-17 (25-26 mi)	45 min run	35 min run	35 min run	40 min run	First Practice 30 min + 8 x 100m

Schedule B. Summer Training Guidelines - Returning Sophomores with Varsity Aspirations

	Sun	Mon	Tues	Wed	Thurs	Fri	Sat
6/13-19 (28-29 mi)	45 min run	30-35 min run	45 min run	45 min run	45 min run	rest	45 min run
6/20-26 (30-31 mi)	50 min run	30-35 min run	50 min run	50 min run	50 min run	rest	45 min run
6/27-7/3 (32-33 mi)	50 min run	35 min run	50 min run	50 min run	50 min run	rest	45 min run
7/4-10 (36-37 mi)	55 min run	35 min run	60 min run	50 min run	60 min run	rest	50 min run
7/11-17 (30-31 mi)	50 min run	35 min run	60 min run	45 min run	First Practice 40 min + 8 x 100m

Schedule C. Summer Training Guidelines - Returning Juniors with Varsity Aspirations

	Sun	Mon	Tues	Wed	Thurs	Fri	Sat
6/13-19 (28-29 mi)	45 min run	30-35 min run	45 min run	45 min run	45 min run	rest	45 min run
6/20-26 (31-32 mi)	50 min run	30-35 min run	50 min run	50 min run	50 min run	rest	45 min run
6/27-7/3 (37-38 mi)	60 min run	35 min run	50 min run	50 min run	50 min run	rest	AM: 50 min PM: 30 min
7/4-10 (43-44 mi)	65 min run	35 min run	60 min run	60 min run	60 min run	rest	AM: 50 min PM: 35 min
7/11-17 (35-36 mi)	60 min run	35 min run	60 min run	50 min run	First Practice 45 min + 8 x 100m

Schedule D. Summer Training Guidelines - Returning Seniors with Varsity Aspirations

	Sun	Mon	Tues	Wed	Thurs	Fri	Sat
6/13-19 (30-31 mi)	50 min run	30-35 min run	45 min run	50 min run	45 min run	rest	45 min run
6/20-26 (34-35 mi)	50 min run	30-35 min run	50 min run	AM: 30 min PM: 50 min	50 min run	rest	45 min run
6/27-7/3 (44-45 mi)	60 min run	35 min run	60 min run	AM: 30 min PM: 60 min	60 min run	rest	AM: 50 min PM: 30 min
7/4-10 (50-51 mi)	65 min run	35 min run	AM: 45 min PM: 60 min	AM: 30 min PM: 60 min	60 min run	rest	AM: 50 min PM: 45 min
7/11-17 (42-43 mi)	70 min run	35 min run	60 min run	60 min run	First Practice 45 min + 8 x 100m

Everyone: do lots of stretching, and drink a lot of fluids (water before you run, Gatorade/Powerade after)