WSRR Summer Training Program


Starting July 5th, all returning runners should safely and steadily increase their running so that they are running 3 to 5 times per week with a weekly long run equal to at least twice their race distance. Other runs can vary in distance, speed, and terrain but should hover around or a little longer than race distance. Shorter runs can be a little quicker, longer runs can be a little slower.


July/August Progression: Our goal is that our runners have as many consecutive weeks of the volume outlined below as possible. They can slowly build in to the training program by starting at the low end of the suggested range for any daily run and working their way up. If necessary, they can also start the first two weeks with 1 less day than suggested. These training weeks should be focused on fun mileage with family and friends, gradually increasing distance and average pace in preparation for the fall season. The ultimate goal is for our competitive, returning runners to be at the same total weekly volume for most of August as we will have during the season.


Note: 7-8 year old runners do not need to start summer training until August and even then it should be reserved for returning runners and kept very easy; All our runners NEED to do is stay outside and be active over the summer. These training progressions are designed as a way for our experienced runners to prepare for their next season to meet any goals they may have as well as to set clear expectations for new runners who are joining them.

For our experienced/returning runners, the primary focus of pre-season or summer training is to build up to the weekly training volume (total distance and number of runs) we will be starting at when official practice starts.

Goal Week (7-8 year old, 2k racer): 4-6 miles per week

Monday - 2-3k (~1-2 miles)

Wednesday - 2-3k (~1-2 miles)

Sunday - 4k (~2-2.5 miles)


Goal Week (9-12 year old, 3k racer): 10-16 miles per week

Monday - 3-5k (~2-3 miles)

Wednesday - 3-5k (~2-3 miles)

Friday - 3k (~2 miles)

Saturday - 3-5k (~2-3 miles)  [OFF for 9-10 year olds]

Sunday - 6-8k (~4-5 miles)


Goal Week (13-14 year old, 4k racer): 15-21 miles per week

Monday - 5-8k (~3-5 miles)

Wednesday - 5-8k (~3-5 miles)

Friday - 3k (~2 miles)

Saturday - 3-5k (~2-3 miles)

Sunday - 8-10k (~5-6 miles)


Runners are highly encouraged to meet up with teammates for runs as much as possible and should record all their training runs in time and/or distance.

Contact Coach James if you have questions or want guidance on workouts.