Exercise for Thursday, July 30, 2026, Summer time Mileage Program, Week 6, Day 4
We simply completed the primary 5 weeks of Summer time Mileage
The NIKE Out of doors and New Stability Out of doors Champs ended June 22, 2026. Time for the summer season mileage program. We are actually in week 6 of an eight-week construct to your summer season mileage.
We’re offering our readers (coaches and athletes) with every day options for a summer season mileage construct to fall cross nation.
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 6, Day 4, of the 2026 RunBlogRun Summer time Mileage Program!
RunBlogRun has supplied Summer time Mileage Packages since 2006, the 12 months we began the weblog, RunBlogRun. Reality is, we’ve got supplied on-line coaching applications since 1996, once 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 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 advocate one new pair of coaching sneakers (go to a neighborhood operating retailer, strive the sneakers on, and please assist native operating shops), and clear socks. Hydration is vital; straightforward days are key. Please comply with this system after sharing it together with your coach.
Week 6, Day 4, Thursday July 30, 2026,
First-time cross-country runners: Heat up effectively, 20 minutes of straightforward operating, 8 x 200m hill, run up laborious, stroll or jog down, 6 x 300m laborious, cooldown.
Skilled XC Runners: Heat up effectively, 20 minutes straightforward operating, get a few teammates collectively, 8 x 200m hill, run up laborious, jog down, 8x 200m hill, run up laborious, jog down, 4 x 400m hill, 20 minutes of straightforward operating, cooldown.
Hydration is a frame of mind. Hydration is just not about consuming 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 power drinks and don’t mix them with alcohol. Why practice your butt off, solely to 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 got been busy testing a couple of 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 season, we actually like the NIKE Pegasus 42, Brooks Ghost 17, Saucony Hurricane 25, and New Stability Insurgent V 5 Gasoline Cell.
A brand new one to take a look at is the NIKE LDV 1000 ACG. 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, deliver a pair of fresh socks, and check out 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 advise two pairs of coaching sneakers: one for quicker runs and one for simple, lengthy days.
Do you wish to be a greater Cross-Nation runner? Focus and comply with our coaching. It’s all about consistency. Each 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 every of my favourite books on operating, a couple of miler who needs to see simply how good he will be. This guide is a cult favourite.
Bear in mind, someday at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,
