by Denise

If you are a girl high school cross country runner, how many miles a week should you be running?

Hello Denise,

That number can vary a ton depending upon your previous running experience.

Let's say you are totally new to running. It would be a lot to just get up to 20 miles in the week. That's assuming you are running 6 days at an average of just over three miles a day.

We broke up our team into separate groups according to what experience they have had with running in the past. The rookies would be around 20 miles a week at the start of the season, and I was pleased if we could get to 30 miles a week at the end.

The veterans varied from 30 miles a week all the way to some runners who were very dedicated to over 50 miles in a week. The varsity runners were the ones with the higher mileage. I emphasize quality over quantity though. Running 10 miles at a real slow pace is only going to help you run a long distance very slowly. It won't help you run a 5k or a 4k at a fast pace.

To sum it up, if you are new, shoot for 20 miles or over. If you have run CC before, you should be over 30 miles a week.

Happy Trails - Coach Tief

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