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Training LevelsAn important part of the MHS Distance Program is to make sure each runner is successful and matures from their current level of fitness and capability. For example, this means that a Freshman with no experience will be running less miles than a Senior who has been running since Middle School. Or a growing runner with Osgood-Schlatter's Disease (a common knee injury in fast growing runners) will do less miles and fewer intervals.
In the Moorestown distance program Varsity level runners are doing 40-50 miles per week by late July of all easy distance running. This will provide them with the base that will then be tuned during the season with a mix of races, Threshold and Speed workouts, while continuing at that same mileage level. As a general guide: As always, your mileage may vary, and this depends on being able to run during the off season and continuing to build a base. Runners that are prone to injury will do less. Outstanding runners may do more – top runners in the State will typically be doing 60-80 miles per week. If you want to exceed the typical 50 miles per week, please talk with the coaches and we will work with you to make sure your schedule is coordinated in an overall plan. Some individuals may want to put this level of work and effort into the sport, which is fine – but it needs to be tempered with some patience and full understanding of what you are doing
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To train properly during a season, a runner needs a base coming into that season to perform optimally. For example, a runner coming into Cross Country can not show up having done no miles over the summer, or it will severely limit their ability to succeed. A typical high school runner can go from 0 miles per week to about 20-25 without risk of injury. They can then increase that by a couple of miles per week up until about 30-35 miles per week by mid season. However, this level combined with the racing schedule we have (2 meets per week) will cause a risk of injury, and it will limit performance.