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Off Season Distance Training

Distance Team

Any questions regarding where to start mileage, when to increase mileage or what pace mileage should be run should be directed toward to Coach Ryan ( & Coach Hellmann (


The goal for offseason distance training is to train and not strain.  You should be working on a base that will allow you to develop once the harder workouts begin in March.  As such, following is a basic training guide:


If you haven’t been running any miles start with 3 miles per week ( or one mile for 3 days) at a comfortable pace.  Increase your mileage by no more than 10% every two weeks.


If you have been running, total the number of miles run per week.  Stay with that total for another week and then increase your mileage no more than 10% every two weeks.


When increasing your mileage, you could either increase the number of days one runs per week or increase the length of the run. For example, if you run 3 miles 5 days a week, the following week you could substitute one 4 mile run for one of the 3 mile runs.


Be consistent in your mileage, build up your mileage steadily, don’t run just once one week and then try to run every day the next.  It is important to train daily to condition your body as this is a high impact sport.  Shin splints are a common running injury, especially for those of you who run intermittently and/or inconsistently.  You may be perfectly capable of running five miles, but if you have not been running 5 miles on a regular basis (4-5 times per week), then you should not go out and run 5 miles.  Train smart and stay healthy.  Again, Coach Ryan and Coach Hellmann are available via e-mail for any of your training concerns.