A practical 8 week training system for high school runners that keeps weekly mileage within plus or minus 10 percent while protecting key sessions during exam periods. It includes a flexible swap and trim template for speed, threshold, and long run days, study friendly schedules in 30, 45, and 60 minute variants, teen specific strength and mobility, recovery and sleep checklists, and a simple tracking dashboard for mileage, RPE, and session quality.