2026 RunBlogRun Summer Mileage Program, Saturday June 27, 2026, Week 1, Day 6, Lets put in some miles this week! – runblogrun

Exercise for Saturday, June 27,  2026, Summer season Mileage Program, Week 1, Day 6

We simply completed the three-week pre-season construct. The NIKE Out of doors and New Steadiness Out of doors Champs ended June 22, 2026. Time for the summer time mileage program. 

We’re offering our readers (coaches and athletes) with each day recommendations for a summer time mileage construct to fall cross nation.

We will likely be sending our weekly coaching to junior excessive and highschool coaches, starting subsequent week, to 46,000 cross nation coaches throughout the states.

Within the fall of 2026, over 587,000 highschool girls and boys will race cross nation!

The RunBlogRun Summer season Mileage started on June 22. 

That is Week One, Day 6, 2026 RunBlogRun Summer season Mileage Program! 

RunBlogRun has supplied Summer season Mileage Applications since 2006, the 12 months we began the weblog, RunBlogRun. Fact is, now we have provided on-line coaching applications since 1996, after we launched them on AmericanTrackandField on Runningnetwork.com. Any questions, please ship to [email protected], ATT: XC coaching. 

Our applications have been developed by coaches, precise coaches who coached highschool, faculty, and membership. We deal with the long term, a few hill days, and a tempo day. We encourage group exercises and coaches to share them with their groups. All athletes ought to have physicals every year, ages 13-19, previous to the cross-country and monitor season.

We advocate one new pair of coaching footwear (go to an area operating retailer, strive the footwear on, and please assist native operating shops), and clear socks. Hydration is essential, simple days are key. Please comply with this system after sharing it together with your coach.

Week 1,  Day 5,  Wednesday, June 26, 2026 

Freshmen: heat up effectively; run for 40-45 minutes at a average tempo; if wanted, take a brief stroll break halfway; hold it relaxed; calm down; hydrate. The large theme is to maintain shifting. Run with different newcomers. Encourage one another. 
First-time cross-country runners: Heat up effectively, 45-50 minutes of simple operating, run 45 minutes straight, discover a hill midway (4 to 5 minutes), maybe with a teammate, after which calm down effectively and hydrate. Run at a conversational tempo. Hold it relaxed. Strive operating in a park or on a cross-country course. 
Skilled XC Runners: Heat up effectively, get a few teammates collectively, run for 50-60  minutes at a average tempo, hold it enjoyable and light-weight, and keep relaxed. End the exercise with 2 units of 150-meter stride-outs on the grass, and funky down effectively. Please hydrate after your run, and gently calm down.

Hydration is a way of thinking. Hydration just isn’t about ingesting plenty of sugary drinks; it’s about getting down water, 8-12 glasses of 8-12 oz a day, carrying a water bottle, and managing caffeine consumption and carbonated sugar drinks, that are absolute crap for an actual athlete.

Additionally, steer clear of the so-called sports activities power drinks and don’t mix them with alcohol. Why practice your butt off after which mess it up by placing some junk in your mortal engine?

Suppose earlier than you drink.

Choosing out footwear for Summer season Coaching! 

Now we have been busy testing a few dozen coaching footwear. Look ahead to our opinions on IG, X, and FB, beginning this week!

For the highschool cross-country runner coaching over the summer time, we actually like the NIKE Pegasus 42, Brooks Ghost 17, Saucony Hurricane 25, and New Steadiness Insurgent V 5 Gasoline Cell.

A brand new one to take a look at is the NIKE LDV 1000 ACG. A very good mileage shoe, enjoyable look, and retro (we ran in an earlier model in 1978!)

The secret’s this: Go to your native operating retailer, deliver a pair of unpolluted socks, and take a look at on not less than 6 totally different footwear from not less than 3 manufacturers. Discover what’s finest for you. Run across the retailer, in the event that they allow you to, across the block in them.

We advise two pairs of coaching footwear: one for quicker runs and one for simple, lengthy days.

Do you need to be a greater Cross-Nation runner? Focus and comply with our coaching. It’s all in regards to the consistency. Every day exercises construct up. 

For Summer season 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)

A brand new suggestion: As soon as A Runner, by John Parker. It’s certainly one of my favourite books on operating, a few miler who needs to see simply how good he could be. This guide is a cult favourite.

Keep in mind, at some point at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,

Larry Eder has had a 52-year involvement within the sport of athletics. Larry has skilled the game as an athlete, coach, journal writer, and now, journalist and blogger. His first article, on Don Bowden, America’s first sub-4 minute miler, was printed in RW in 1983. Larry has printed a number of magazines on athletics, from American Athletics to the U.S. model of Spikes journal. He at present manages the content material and advertising improvement of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his each day pilgrimage with the game, Larry says: „I’ve to confess, I like touring to far-off meets, writing in regards to the sport I like, and the athletes I respect, for my readers at runblogrun.com, essentially the most of something I’ve ever achieved, besides, possibly operating itself.“ Additionally does some updates for BBC Sports activities at key occasions, which he really enjoys.

Theme track: Greg Allman, “ I am no Angel.“

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