Exercise for Monday, August 31, 2026, Summer time Mileage Program, Week 11, Day 1
We are actually within the remaining week of a eleven-week construct to your summer time mileage.
We’re offering our readers (coaches and athletes) with each day recommendations for a summer time 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 11, Day 1, of the 2026 RunBlogRun Summer time Mileage Program!
RunBlogRun has supplied Summer time Mileage Applications since 2006, the 12 months we began the weblog, RunBlogRun. Reality is, we now have 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 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 an area operating retailer, strive the footwear on, and please help native operating shops), and clear socks. Hydration is essential; straightforward days are key. Please comply with this system after sharing it along with your coach.
Week 11, Day 1, Wednesday, August 31, 2026
Newcomers: heat up effectively; run for 40-45 minutes at a average tempo; maintain it relaxed; settle down; hydrate. The large theme is to maintain shifting. Run with different novices. Encourage one another. Time to run your entire run; if want be, decelerate. Simple days are straightforward days!
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. Hold 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 frame of mind. Hydration will not be about ingesting 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, avoid the so-called sports activities vitality 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?
Suppose earlier than you drink.
Choosing out footwear for Summer time Coaching!
Now we have 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. A very good 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, convey a pair of unpolluted socks, and check out on at the least 6 totally different footwear from at the 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 certainly one of my favourite books on operating, a couple of miler who desires to see simply how good he will be. This ebook is a cult favourite.
Keep in mind, someday at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,
