Exercise for Sunday, August 2, 2026, Summer season Mileage Program, Week 6, Day 7
Time for the summer time mileage program.
That is the tip of week six, 4 to go!
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 probably 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 Six, Day 7, of the 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 have now 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 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 annually, ages 13-19, previous to the cross-country and monitor season.
We advocate one new pair of coaching sneakers (go to a neighborhood working retailer, attempt the sneakers on, and please help native working shops), and clear socks. Hydration is vital; straightforward days are key. Please observe this system after sharing it together with your coach.
Week 6, Day 7, Sunday, August 2, 2026
Newbies: heat up nicely; run for 55-60 minutes at a average tempo; if wanted, take a brief stroll break halfway; preserve it relaxed; quiet down; hydrate. The massive theme is to maintain transferring. Run with different inexperienced persons. Encourage one another.
First-time cross-country runners: Heat up nicely, run 60-65 minutes at a straightforward tempo, run 45 minutes straight, discover a hill midway (4 to 5 minutes), maybe with a teammate, after which quiet down nicely and hydrate. Run at a conversational tempo. Preserve it relaxed. Strive working in a park or on a cross-country course.
Skilled XC Runners: Heat up nicely, get a few teammates collectively, 70-75 minutes at a average tempo, long term on trails or secure roads. Add a ten-minute hilly run for the center of the run. Cooldowns.
Hydration is a way of thinking. Hydration will not be about consuming numerous 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 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 season Coaching!
We have now been busy testing a couple of dozen coaching sneakers. 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 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 hot button is this: Go to your native working retailer, convey a pair of unpolluted socks, and take a look at on at the least 6 totally different sneakers 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 propose two pairs of coaching sneakers: one for quicker runs and one for straightforward, lengthy days.
Do you need 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 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 working, a couple of miler who desires to see simply how good he could be. This e-book is a cult favourite.
Bear in mind, someday at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,
