Mileage in high school running is a balance between aerobic development and injury risk. The data is clear: athletes who ramp slowly run faster as juniors and seniors than those who max out as freshmen.
Suggested ranges
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- Freshman: 20–30 mpw peak, 4–5 days/week
- Sophomore: 30–40 mpw peak, 5–6 days/week
- Junior: 40–55 mpw peak, 6 days/week
- Senior: 50–65 mpw peak, 6 days/week (if injury-free history)
These are peak-week targets, not year-round. Build over a summer, hold during the season, back off in winter.
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