Training

XC Mileage Calculator

A quick check on whether your weekly cross country mileage matches your training age and recovery — built for high school and college runners.

Years of consistent running5/10

0 = first season, 10 = 5+ years

Current weekly mileage (relative to plan)5/10

0 = far below, 5 = on target, 10 = well above

Sleep quality this season5/10

0 = poor, 10 = strong 8+ hours

Weekly strength sessions5/10

0 = none, 10 = 2-3x consistent

Active aches or niggles5/10

0 = none, 10 = constant

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