We typically run a cumulative (warm-up, workout, cool-down) 4-6 miles during fall practices. All runners should be able to run 3 consecutive miles without stopping. Runners in grades 7+ should be able to run 1/3-1/2 the number of their age in miles, plus or minus 1-2 miles. Examples below are based on your child’s running experience. Beginners should error on the side of fewer miles. If you are unsure, please text or call Coach Dave at 360-989-0935:

• 8 years old - 3-5 miles

• 10yo - 4-6

• 12yo - 5-7

• 14yo - 6-8

• 16yo - 7-9

Runs should be continuous (nonstop), and runners should be able to speak in sentences, not single word responses (indicating they are running too hard) or full paragraphs (indicating they are not running hard enough). If your child can have a full conversation about video games, they are not working.