VARSITY 

Summer Endurance Training for High School Athletes

The Varsity group is designed for high school athletes who have experience with distance running and are looking to take their training to the next level, are using distance running as a means of conditioning for another sport, or are getting started with distance running but want to begin in a structured environment.

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Read more about the group below.

Training Schedule

June 15 - August 14

Monday - Wednesday - Friday

7:00 - 9:00 AM

Carderock Recreation Area

Approach

  • Athletes’ training reflects the specific demands of a 5K race, with runners building their mileage intentionally. Emphasis is placed on data-driven pacing and goal-specific training progressions for each runner.

  • Outcome and process goal setting pervades all aspects of training, ultimately shaping each athlete’s individual progression.

  • Mastery of proper running mechanics is owned by the athletes, making meaningful changes to their technique in order to enhance their performance.

  • Overall joint, tendon, and muscle health is promoted through prehabilitation as well as supplemental strength and cross training programs individualized for an athlete’s specific needs.

  • Athletes are educated in sound recovery habits and are exposed to how psychology and basic nutrition can actively contribute to improved performance.

Requirements

  • - Up to 3× two-hour, in-person, coached training sessions per week

    - Up to 3x solo runs per week

    - 2-3x optional, solo cross training sessions per week

    - 2-3x optional, solo weight room training sessions per week

  • 25-40+ Miles per Week

    *This range represents an average volume after around 10 weeks of training. Runners will start at different volumes based on their experience and progress at a rate that makes sense for their own personal development.

  • TIER A(for those able to pay the going rate for club coaching):

    $350 / month

    TIER B(for families on a limited budget):

    $250 / month

    Includes:

    • 3× two-hour, in-person, coached training sessions/week

    • 1-3x solo runs/week (depending on how many in-person sessions attended)

    • 2-3x solo cross training sessions/week (if needed or desired, at coach’s discretion)

    • 2-3x solo weight room training sessions/week (if needed or desired, at coach’s discretion)

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