Jake and Cortlan put together a summer training plan for our high school runners. Feel free to adapt this plan to your needs:

• Monday: Practice / Long Run (8–10 miles)
• Tuesday: Easy + Strides (4–7 miles)
• Wednesday: Easy + Strides (4–7 miles)
• Thursday: Practice / Tempo (~5 miles)
• Friday: Easy + Strides (4–7 miles)
• Saturday: Practice (Plus optional double if necessary) (~5 miles)

Total MPW: 30–40 miles

You should be doing strides after easy runs in the summer; this is a good way to improve your speed without breaking the 80–20 rule. Tempo pace should be 30–40 seconds slower than your 5k race pace. Longer 5k race-pace repeats aren’t necessary until race season.