It is mandatory that ALL athletes log their daily/weekly mileage and turn it in on the first day of practice (July 29).*WHAT TO RUN = 4 x 1 mile split means run a total of 4 miles but only 1 mile at a time with a rest in between
| WHO | WHAT TO RUN | SPEED/CAPACITY | REST BETWEEN | HOW OFTEN |
| Middle School Athletes with Experience | 4 x 1 mile split | 70-75% | 5 Minutes | 4-5 Times Per Week |
| Middle School Athletes New to Running | 6 x 0.5 mile split | 60-65% | 5 Minutes | 4-5 Times Per Week |
| High School Athletes with Experience | 3 x 2 mile split | 70-75% | 5 Minutes | 4-5 Times Per Week |
| High School Athletes New to Running | 8 x 0.5 mile split | 60-65% | 5 Minutes | 4-5 Times Per Week |