2025 Fall Cross Nation & Racing Program, Mileage, Week 5, Day 2, September 30, 2025, Tempo exercise is on Tuesday!
Our program can be constructed round a tempo run with some hills on Tuesday, fartlek on Thursday, race day or repetitions on Saturday, Long term on Sunday and simple days on Monday, Wednesday and Friday. You may juggle round when you want and likewise contemplate protecting Saturdays a straightforward day in weeks you aren’t racing! Ask your coach earlier than including something to your each day coaching.
Racing abilities are fairly particular. If you wish to race effectively, then, it’s best to race, we recommend racing as soon as every week for prime schoolers in cross nation.
On this scorching climate, keep in mind to hydrate. 2-3 liters a day of water, be careful for carbonated drinks, and caffeine (moderately). Don’t take sports activities drinks with caffeine, ginseng and issues that you haven’t mentioned along with your coach and household doctor. These drinks could cause coronary heart points. They aren’t a joke!
Tuesday, warm-up, 20 minute Tempo run, tempo is 25 seconds per mile slower than present mile tempo in 5k racing, so racing at 5 minutes? 5.25 tempo for Tempo run, 8 x 90-second hill cost, jog 1 minute between every hill repeat, 20 minutes of average working, cooldown.
All the time a couple of kick!
Are you kicker? Certainly one of my favourite exercises, about as soon as a month throughout my faculty profession was 200 yard repeats. I did them on a baseball area or soccer pitch on the skin of the sector in baseball or two sides on soccer. The concept was to run about 25-40 seconds arduous, jog a pair minutes and repeat. I did this as much as 20 occasions, however for highschool athletes I’d counsel 6-8.
One other trick is to, in all repeats or intervals, improve tempo over final 1/3 of distance. I did this all season in Junior yr in highschool, and it actually helped my kick! Maybe it should enable you!
#SummerMileage, #hillrunning, #RunBlogRunSummerMileage, #working, #crosscountry,
In his sophomore yr of monitor, Steve Prefontaine didn’t make the state meet. He was embarrassed and upset with himself. That summer time, he deliberate, along with his coaches, a ruthless sequence of coaching runs over the summer time. He not solely did mileage, he made himself stronger. He made himself harder. That fall, Steve Prefontaine was prepared for his junior season of highschool cross nation.
Will. you be prepared? Comply with our each day coaching solutions, and each day athlete tales and you may be able to race within the fall!
The Nike Pegasus PLUS is a good entry shoe for highschool cross nation. It is best to contemplate it, and study extra about it at nike.com. It’s mild, cushioned, summer time mileage shoe. In case you want a bit extra cushioning, attempt the Vomero 18. The Vomero 18 has extra cushioning that the Pegasus PLUS. In case you like NIKE, I’d counsel excessive schoolers use the NIKE Pegasus PLUS for Tuesday, Thursday and Saturday. I’d counsel the Vomero 18 for Sunday, Monday, Wednesday and Friday. I at all times counsel two pairs of coaching sneakers. Why on Vomero 18? It’s a cushioned shoe that feels nice and is nice on the roads and trails.
In case you want a extra cushioned shoe, attempt the Vomero 18 and the Vomero 18 PLUS, for excellent cushioning, a extra refined journey. Test them out at your native NIKE retailer or NIKE working retailer.
Do you need to be a greater cross nation runner than you had been prior to now? Focus and comply with our coaching. It’s all concerning the consistency.
For Nice Summer time studying! Self Made Olympian by Ron Daws, A Clear Pair of Heels by Murray Halberg, Pre! by Tom Jordan, Quicksilver, The Mercurial Emil Zatopek, by Pat Butcher, The Future of Alain Mimoun, by Pat Butcher (a monograph)
Keep in mind, at some point at a time!!!! #SummerMileage, #CrossCountry,
