Exercise for Friday, August 7, 2026, Summer season Mileage Program, Week 7, Day 5
The NIKE Out of doors and New Steadiness Out of doors Champs ended June 22, 2026.
Time for the summer season mileage program. We at the moment are in week 4 of an eight-week construct on your summer season mileage.
That is week 7.
We’re offering our readers (coaches and athletes) with day by day strategies for a summer season 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!
That is Week 7, Day 5, of the 2026 RunBlogRun Summer season Mileage Program!
RunBlogRun has offered Summer season Mileage Applications since 2006, the yr we began the weblog, RunBlogRun. Fact 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 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 operating retailer, attempt the footwear on, and please help 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 7, Day 5, Wednesday, August 7, 2026
Freshmen: heat up effectively; run for 40-45 minutes at a average tempo; preserve it relaxed; settle down; hydrate. The massive theme is to maintain shifting. Run with different newbies. Encourage one another. Time to run your entire run; if want be, decelerate.
First-time cross-country runners: Heat up effectively, minutes of straightforward operating, run 45-50 minutes straight, 4x 150-meter stride-outs, then settle down effectively and hydrate. Run at a conversational tempo. Maintain it relaxed. Strive operating in a park or on a cross-country course.
Skilled XC Runners: Heat up effectively, get a few teammates collectively, run 55-60 minutes at a average tempo, do 6×150-meter stride-outs, and funky down.
Hydration is a mind-set. Hydration shouldn’t be 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, keep away from the so-called sports activities vitality drinks and don’t mix them with alcohol. Why prepare your butt off, solely to mess it up by placing some junk in your mortal engine?
Assume earlier than you drink.
Selecting out footwear for Summer season Coaching!
We now have been busy testing a few dozen coaching footwear. Look ahead to our critiques 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 Steadiness Insurgent V 5 Gasoline 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, deliver a pair of unpolluted socks, and take a look at on a minimum of 6 completely different footwear 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 footwear: one for quicker runs and one for straightforward, 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 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 few miler who needs to see simply how good he will be. This e book is a cult favourite.
Keep in mind, at some point at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,
