Exercise for Sunday, July 26, 2026, Summer time Mileage Program, Week 5, Day 7
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 the summer time mileage program.
That is the tip of week 5!
We’re offering our readers (coaches and athletes) with every day ideas for a summer time mileage construct to fall cross nation.
We shall 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 5, Day 7, of the 2026 RunBlogRun Summer time Mileage Program!
RunBlogRun has offered Summer time Mileage Packages since 2006, the yr we began the weblog, RunBlogRun. Fact is, we’ve got supplied 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 concentrate on 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 observe season.
We advocate one new pair of coaching footwear (go to a neighborhood working retailer, strive the footwear on, and please help native working shops), and clear socks. Hydration is vital; simple days are key. Please comply with this system after sharing it together with your coach.
Week 5, Day 7, Sunday, July 26, 2026
Newbies: heat up properly; run for 55-60 minutes at a reasonable tempo; if wanted, take a brief stroll break halfway; maintain it relaxed; calm down; hydrate. The massive theme is to maintain transferring. Run with different inexperienced persons. Encourage one another.
First-time cross-country runners: Heat up properly, run 60-65 minutes at a simple tempo, 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. Maintain it relaxed. Attempt working in a park or on a cross-country course.
Skilled XC Runners: Heat up properly, get a few teammates collectively, 70-75 minutes at a reasonable tempo, future on trails or secure roads. Add a ten-minute hilly run for the center of the run. Cooldowns.
Hydration is a mind-set. Hydration will not be about consuming 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 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 footwear for Summer time Coaching!
Now we have been busy testing a few dozen coaching footwear. Look ahead to our evaluations 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. A great mileage shoe, enjoyable look, and retro (we ran in an earlier model in 1978!)
The hot button is this: Go to your native working retailer, carry a pair of unpolluted socks, and check out on at the very least 6 completely different footwear from at the very least 3 manufacturers. Discover what’s greatest for you. Run across the retailer, in the event that they allow you to, across the block in them.
We propose 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 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 one in all my favourite books on working, a few miler who desires to see simply how good he may be. This ebook is a cult favourite.
Keep in mind, in the future at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,
