Exercise for Tuesday, June 30, 2026, Summer time Mileage Program, Week 2, Day 2
We’re offering our readers (coaches and athletes) with day by day options 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 time Mileage started on June 22.
That is Week Two, Day 2, of the 2026 RunBlogRun Summer time Mileage Program!
RunBlogRun has offered Summer time Mileage Applications since 2006, the 12 months we began the weblog, RunBlogRun. Fact is, we now have supplied 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, school, 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 sneakers (go to a neighborhood operating retailer, strive the sneakers on, and please help native operating shops), and clear socks. Hydration is essential; simple days are key. Please observe this system after sharing it together with your coach.
Week 2, Day 2, Tuesday, June 29, 2026, first week of hills,
Freshmen: heat up effectively; 20 minutes reasonable operating, 4 instances a 200 meter hill at exhausting effort, 200 meter jog down, quarter-hour simple operating, cooldown The large theme is to maintain transferring. Run with different freshmen. Encourage one another.
First-time cross-country runners: Heat up effectively, 20 minutes of reasonable operating, 4 x 200 meter hill repeats, 200m downhill, 2 x 400 meter hill, 400 meter jog, 20 minutes of reasonable operating, Run at a conversational tempo. Hold it relaxed. Attempt operating in a park or on a cross-country course.
Skilled XC Runners: Heat up effectively, get a few teammates collectively, 20 minutes of reasonable operating, 4 x 200 meter hill repeats, 200 meter jog, 4×300 meter hill repeats, 300 meter jog, 2 x 400 meter hill repeats, half-hour of reasonable operating, cooldown.
Hydration is a frame of mind. Hydration shouldn’t be about ingesting a lot 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, avoid the so-called sports activities vitality drinks and don’t mix them with alcohol. Why prepare your butt off after which mess it up by placing some junk in your mortal engine?
Assume earlier than you drink.
Selecting out sneakers for Summer time Coaching!
We’ve been busy testing a few dozen coaching sneakers. 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 Gas Cell.
A brand new one to take a look at is the NIKE LDV 1000 ACG. A superb mileage shoe, enjoyable look, and retro (we ran in an earlier model in 1978!)
The bottom line is this: Go to your native operating retailer, convey a pair of unpolluted socks, and take a look at on a minimum of 6 completely different sneakers from a minimum of 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 recommend two pairs of coaching sneakers: one for quicker runs and one for straightforward, lengthy days.
Do you wish to be a greater Cross-Nation runner? Focus and observe our coaching. It’s all about consistency. Day by day exercises construct up.
For 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)
A brand new suggestion: As soon as A Runner, by John Parker. It’s considered one of my favourite books on operating, a few miler who needs to see simply how good he could be. This e-book is a cult favourite.
Keep in mind, sooner or later at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,
