How Many Miles Should High School Runners Run Per Week? (2025 Guide)

Last Verified: December 2025

High school runners should build to 65+ miles per week for males and 55+ miles per week for females by 12th grade. However, this assumes a progressive training history starting in middle school. Runners new to structured training should not jump immediately to high-volume programs and instead build gradually based on individual development and injury history.

Key Takeaways

Ultimate target: 65+ miles/week for 12th grade males, 55+ miles/week for 12th grade females
Progression depends entirely on training history—athletes without middle school base need 2-3 years to reach these volumes safely
Previous injury in a training cycle = hold or reduce volume in the next cycle

The Mileage Target: Context Matters More Than the Number

If you search "how many miles should high school runners run," you'll find answers ranging from 30 to 90 miles per week. Both extremes can be correct depending on the athlete's background.

Our targets (65+ for senior males, 55+ for senior females) apply to athletes who:

Trained progressively through middle school using principles similar to our 20-40 mile middle school protocol
Completed previous seasons injury-free or with only minor setbacks
Demonstrate proper fueling, hydration, and recovery habits
Have access to safe training environments and coaching oversight

If an athlete doesn't meet these criteria, they're not ready for peak mileage—and that's okay. Smart progression always beats aggressive volume.

High School Mileage Progression: The Ideal Path

This table assumes the athlete trained consistently through middle school and is building from a 35-40 mile base in 8th grade.

Males

Grade	Target Weekly Mileage	Notes
9th Grade	45-50 miles/week	Transition year; monitor growth spurts
10th Grade	50-55 miles/week	Building aerobic base for peak years
11th Grade	55-60 miles/week	Volume increases with strength development
12th Grade	65+ miles/week	Peak training volume for collegiate prep

Females

Grade	Target Weekly Mileage	Notes
9th Grade	40-45 miles/week	Transition year; monitor menstrual health
10th Grade	45-50 miles/week	Building aerobic base for peak years
11th Grade	50-55 miles/week	Volume increases if injury-free
12th Grade	55+ miles/week	Peak training volume for collegiate prep

What If They're Starting From Scratch?

Not every high school freshman comes from a structured middle school program. If an athlete is new to consistent training, do not attempt to reach 50+ miles per week in their first year.

The "Late Start" Protocol

Year 1 (Regardless of grade): 25-30 miles/week

Focus: Consistency, form, and injury prevention
Goal: Complete a full season without significant injury

Year 2: 35-40 miles/week

Focus: Building aerobic capacity with structured long runs
Goal: Establish workout tolerance and recovery patterns

Year 3+: 45-55+ miles/week (depending on gender and development)

Focus: Performance optimization with high volume
Goal: Reach competitive mileage targets safely

Real-world example: We've coached athletes who started as high school juniors with zero running background. They didn't hit 50 miles per week until their senior year, but they still ran sub-17:00 for 5K because they built a strong foundation without breaking down.

The Injury Rule: Progression Is Not Linear

If an athlete got injured during the last training cycle, we do not increase mileage in the next cycle.

This is non-negotiable. Injury indicates the body was not ready for the previous training load. Increasing volume before resolving the underlying issue (biomechanics, recovery deficit, training error) guarantees re-injury.

Our Injury Response Protocol

Injury Type	Mileage Adjustment	Timeline to Resume Progression
Minor (1-2 weeks off)	Hold at previous cycle's volume	1 full season injury-free
Moderate (3-5 weeks off)	Reduce 15-20% from previous cycle	2 full seasons injury-free
Major (6+ weeks off or stress fracture)	Reduce 30-40% from previous cycle	3+ full seasons injury-free

Example: A 10th grader ran 50 miles per week during cross country but developed a stress reaction in their tibia in November. For track season, we dropped them to 35 miles per week and rebuilt slowly. They ran a PR in the 3200m despite lower volume because they stayed healthy and focused on quality workouts.

The Female Athlete Triad: Why We Cap Girls at 55+ Miles

High mileage combined with insufficient fueling can lead to the Female Athlete Triad:

Low energy availability (burning more calories than consumed)
Menstrual dysfunction (irregular or absent periods)
Low bone density (increased stress fracture risk)

This doesn't mean female athletes can't handle high mileage. Many elite female high school runners train at 60-70 miles per week successfully. But it requires:

Proactive fueling strategies (eating enough to support training volume)
Medical monitoring (annual physicals with menstrual health discussion)
Open communication (athletes and parents must report missed periods immediately)

Our Protocol for Elite Female Athletes

Before increasing a female athlete above 50 miles per week, we require:

Clearance from their primary care physician
Confirmation of regular menstrual cycles (or appropriate medical intervention if irregular)
Demonstrated fueling discipline (eating within 30 minutes post-workout, consistent meal timing)
Bone density screening if stress fracture history exists

We would rather cap an athlete at 50 miles per week and have them stay healthy than push to 60 and watch them break down.

Building a Race Car: The Fuel, Hydration, and Sleep Protocol

Our coaching philosophy treats the athlete's body like a race car. You can design the perfect training plan, but if you use cheap fuel and neglect maintenance, the engine blows.

The Three Non-Negotiables

1. Nutrition: You Can't Outrun a Bad Diet

At 50-65 miles per week, high school athletes are burning 3,000-4,500 calories per day (depending on body size and pace). School lunch is not enough.

Required fueling windows:

Pre-run: Carbohydrates 60-90 minutes before morning runs (toast, banana, oatmeal)
Post-workout (within 30 minutes): Protein + carbs (chocolate milk, protein shake, Greek yogurt with fruit)
Throughout the day: Consistent meals every 3-4 hours (not skipping breakfast or eating one giant dinner)

Common mistake we see: Athletes running 60 miles per week but "trying to lose weight" by cutting calories. This is how injuries happen. Mileage and calorie restriction don't mix.

2. Hydration: Half Your Body Weight in Ounces Daily

A 130-pound runner needs 65 ounces of water per day minimum, more on hot days or after hard workouts.

Dehydration symptoms we watch for:

Dark urine color (should be pale yellow)
Persistent fatigue despite sleep
Elevated resting heart rate
Declining workout performance

In Florida's heat, we've had athletes drink 100+ ounces on doubles days. This isn't optional—it's a performance and safety requirement.

3. Sleep: Where Adaptation Happens

High school athletes need 9-10 hours of sleep per night during heavy training blocks. This is where the body repairs tissue damage from workouts and builds fitness.

Sleep deprivation symptoms:

Elevated resting heart rate (10+ bpm above baseline)
Persistent soreness that easy days don't resolve
Mood changes (irritability, lack of motivation)
Performance plateau despite consistent training

Example from our program: Collin Moore, who ran 55:38 for 15K at the 2025 Gate River Run (top high school finisher), prioritizes 9+ hours of sleep during peak training. He tracks it with a wearable and adjusts training if his recovery metrics drop. That discipline is why he can handle 65+ mile weeks without breaking down.

Athletes Who Thrive on High Mileage: The Collin Moore Example

Not every runner benefits equally from high volume. Some athletes are mileage responders—their bodies adapt exceptionally well to aerobic training stress.

Collin Moore is the perfect example of an athlete who thrives on mileage. As a high school senior, Collin runs 65-70 miles per week consistently and has posted results that reflect that aerobic foundation:

55:38 for 15K at the 2025 Gate River Run (top high school finisher)
1:16:49 half marathon (15-19 age group winner at B.A.A. Distance Medley)
1:18:52 half marathon (15-19 age group winner at St. Pete Run Fest)

What makes Collin successful at high volume?

Progressive build since middle school: He didn't jump to 65 miles per week overnight. He built from 30 miles in 6th grade to 40+ miles in 8th grade, then continued progressing through high school.
Elite recovery habits: Collin treats sleep, fueling, and hydration like non-negotiable parts of training. He doesn't skip post-run nutrition. He doesn't sacrifice sleep for social activities during peak training.
Consistency over years: Collin has stayed injury-free because he respects the process. When fatigue sets in, he takes an easy day easy. When he's sick, he takes time off.
Natural aerobic response: Some athletes simply adapt better to volume. Collin's body responds to mileage by building aerobic capacity without accumulating excessive fatigue.

The lesson: High mileage works brilliantly for athletes like Collin who have the training history, recovery discipline, and physiological makeup to handle it. But trying to copy Collin's training without his foundation is how injuries happen.

Weekly Mileage Distribution: It's Not All Easy Running

Athletes and parents often assume "60 miles per week" means running 60 miles at easy pace. That's incorrect.

Typical Week Structure (60-mile example for 11th/12th grade male during racing season)

Day	Workout Type	Mileage
Monday	Tempo or threshold run + warm-up/cool-down	8-9 miles
Tuesday	Long run	12-14 miles
Wednesday	Easy run	7-8 miles
Thursday	Fartlek workout + warm-up/cool-down	8-9 miles
Friday	Easy run or shakeout	4-5 miles
Saturday	Race	3-4 miles (race distance)
Sunday	Easy run or off	6-8 miles or rest

Total: ~58-63 miles with two hard efforts, one long run, one race, and 3-4 easy/recovery days.

Why This Structure Works

Monday's tempo/threshold builds lactate clearance and race-pace tolerance. This comes after Sunday's rest or easy run, so the athlete is fresh enough to hit quality paces.

Tuesday's long run is the aerobic foundation builder. Placed on Tuesday, it allows recovery before Thursday's workout and doesn't interfere with weekend racing.

Thursday's fartlek maintains speed and leg turnover without the structured stress of a track workout. This keeps the athlete sharp for Saturday's race without accumulating excessive fatigue.

Friday's easy run or shakeout is minimal volume. Some athletes rest completely; others prefer a 20-30 minute jog to stay loose.

Saturday's race is the proving ground. Everything builds toward performing here.

Sunday's easy run or rest closes the weekly cycle. This is recovery mileage (or complete rest) to prepare for Monday's workout.

The Coaching Decision Matrix: Should We Increase Mileage?

When an athlete or parent asks, "Can we add more miles?" we evaluate these factors:

Factor	Green Light (Increase)	Red Light (Hold)
Injury history	Completed last season healthy	Injured in last 6 months
Performance trend	PRs or clear fitness improvement	Stagnant or declining times
Recovery metrics	Feeling strong between workouts	Persistent soreness or fatigue
Fueling habits	Eating within 30 min post-run	Skipping meals or underfueling
Sleep consistency	9+ hours per night	7 or fewer hours regularly
Training consistency	Missed fewer than 2 weeks	Missed 3+ weeks due to illness/injury

If more than two factors are "Red Light," do not increase mileage. Fix the underlying issues first.

Our Experience: High School Mileage That Works

At Vanguard High School and Trinity Catholic, we've applied these principles across hundreds of athletes:

Cedric "Wayne" McFadden (State Champion 800m Indoor: 1:55.79, Outdoor: 1:54.67): Wayne handled 50-55 miles per week as a senior while balancing speed work for the 800m. Lower mileage than distance specialists, but perfect for his event demands.

Collin Moore (55:38 for 15K at Gate River Run, 1:16:49 half marathon): Currently running 65-70 miles per week as a high school senior. His success comes from progressive building since middle school, elite recovery habits, and smart fueling. Collin is a textbook example of an athlete who thrives on high mileage.

Back-to-back 4x800 State Championship relay teams at Vanguard: These athletes peaked at 45-55 miles per week depending on their individual events. Not everyone ran massive volume, but everyone trained consistently and stayed healthy.

The pattern is consistent: Athletes who build gradually and stay healthy outperform those who spike mileage aggressively and break down.

What About Lower Mileage, Higher Intensity?

Some high school programs succeed with 40-50 mile weeks and more intense workouts. This can work—but it's event-dependent.

Lower mileage works better for:

800m and 1600m specialists (like Cedric McFadden's 1:54 800m)
Athletes with injury-prone biomechanics
Programs with limited safe running routes

Higher mileage (55-65+) works better for:

3200m and 5K specialists (like Collin Moore's distance racing)
Cross country athletes
Runners with collegiate distance goals

There's no universal answer. The best mileage is the amount an athlete can handle consistently while staying healthy and improving.

Frequently Asked Questions

Q: My coach wants me at 70 miles per week as a freshman. Is that safe?

For 99% of freshmen, no. Unless you're a generational talent with elite middle school credentials and years of progressive training, 70 miles per week as a 9th grader is a recipe for injury. Start at 40-45 and build from there.

Q: I'm a senior running 40 miles per week. Can I still run fast?

Absolutely. We've coached sub-17:00 5K runners on 40 miles per week. If that volume keeps you healthy and you're executing quality workouts well, it's better than breaking down at 60 miles per week.

Q: Should mileage stay the same year-round?

No. These targets represent peak training during competitive seasons (cross country and track). Off-season or recovery periods should drop 25-30% to allow physical and mental recovery.

Q: How do we know if our fueling is adequate?

Track these signs:

Recovery between workouts feels normal (not excessively tired)
Body weight is stable (not losing weight unintentionally)
Energy levels are consistent throughout the day
Persistent hunger or fatigue = underfueling

Q: What if my athlete wants to run more than 65 miles per week?

Some elite high schoolers can handle 70-80 miles per week. But this requires:

Years of progressive training (not jumping from 50 to 80)
Elite recovery habits (9+ hours sleep, perfect fueling)
Coaching oversight (not doing this unsupervised)
Clear performance justification (are they actually getting faster?)

More isn't always better. We've had state champions peak at 50-55 miles per week.

The Bottom Line

High school mileage should progress based on training history, injury status, and recovery capacity—not arbitrary age-based targets. The volumes we've outlined (65+ for senior males, 55+ for senior females) represent safe upper limits for athletes with:

Progressive training history since middle school
No recent injury
Proper fueling, hydration, and sleep habits
Coaching oversight

If you're unsure whether your athlete is ready for more mileage, hold steady and focus on improving consistency and workout quality. Smart training beats hard training every time.

Athletes like Collin Moore show what's possible when high mileage meets disciplined recovery and progressive development. But remember: Collin didn't start at 65 miles per week. He built there over years, and that's why he can race 15Ks and half marathons at an elite level while staying healthy.

Coach Darrin DeTorres has coached high school state champions and national qualifiers. His athletes at Vanguard High School and Trinity Catholic won multiple state titles using the progressive mileage principles outlined in this guide, including back-to-back 4x800 state championships and individual state titles in cross country and track.