Exercise for Wednesday, June 23, 2026, Summer season Mileage Program, Week 1, Day 3
We simply completed the three-week pre-season construct. The NIKE Out of doors and New Stability Out of doors Champs ended June 22, 2026. Time for Summer season mileage program.
We’re offering our readers (coaches and athletes) with each day strategies for a summer time mileage construct to fall cross nation.
We can 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 3, 2026 RunBlogRun Summer season Mileage Program!
RunBlogRun has offered Summer season Mileage Packages since 2006, the 12 months we began the weblog, RunBlogRun. Reality is, we’ve provided on-line coaching packages since 1996, after we launched them on AmericanTrackandField on Runningnetwork.com. Any questions, please ship to [email protected], ATT: XC coaching.
Our packages had been developed by coaches, precise coaches who coached highschool, school, and membership. We give attention to 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 suggest one new pair of coaching footwear (go to a neighborhood operating retailer, strive the footwear on, and please assist native operating shops), and clear socks. Hydration is vital, simple days are key. Please observe this system after sharing it together with your coach.
Week 1, Day 3, Wednesday, June 24, 2026
Learners: heat up properly; 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 transferring. Run with different newcomers. Encourage one another.
First-time cross-country runners: Heat up properly, 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 properly and hydrate. Run at a conversational tempo. Hold it relaxed. Attempt operating in a park or on a cross-country course.
Skilled XC Runners: Heat up properly, 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 properly. Please hydrate after your run, and gently calm down.
Hydration is a frame of mind. Hydration is just not about ingesting a number 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 practice your butt off after which mess it up by placing some junk in your mortal engine?
Assume earlier than you drink.
Selecting out footwear for Summer season Coaching!
We’ve got been busy testing a couple of 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 Stability Insurgent V 5 Gas Cell.
A brand new one to take a look at is the NIKE LDV 1000 ACG. An excellent 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, carry a pair of unpolluted socks, and check out on at the least 6 completely different footwear from at the least 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 footwear: one for quicker runs and one for simple, lengthy days.
Do you wish to be a greater Cross-Nation runner? Focus and observe our coaching. It’s all concerning 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 one in all my favourite books on operating, a couple of miler who needs to see simply how good he could be. This e-book is a cult favourite.
Bear in mind, sooner or later at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,
