Exercise for Wednesday, September 2, 2026, Summer season Mileage Program, Week 11, Day 3
The NIKE Out of doors and New Steadiness Out of doors Champs ended June 22, 2026.
Time for the summer time mileage program. We at the moment are in week 11 of a ten-week construct in your summer time mileage.
That is week eleven.
We’re offering our readers (coaches and athletes) with every 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 3 of the 2026 RunBlogRun Summer season Mileage Program!
RunBlogRun has supplied Summer season Mileage Packages since 2006, the yr we began the weblog, RunBlogRun. Reality is, we now have provided 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 deal with 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 footwear (go to a neighborhood operating retailer, strive the footwear on, and please help native operating shops), and clear socks. Hydration is vital; straightforward days are key.
Newcomers: heat up effectively; run for 40-45 minutes at a average tempo; hold it relaxed; settle down; hydrate. The massive theme is to maintain shifting. Run with different inexperienced persons. Encourage one another. Time to run the whole 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. Preserve it relaxed. Attempt 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 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, keep away from 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.
Selecting out footwear for Fall Coaching!
We’ve 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 Steadiness Insurgent V 5 Gasoline 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 bottom line is this: Go to your native operating retailer, deliver a pair of unpolluted socks, and take a look at on at the very least 6 completely different footwear from at the very 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 advise two pairs of coaching footwear: one for quicker runs and one for straightforward, lengthy days.
Do you need to be a greater Cross-Nation runner? Focus and comply with our coaching. It’s all about consistency. Every 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 considered one of my favourite books on operating, a couple of miler who needs to see simply how good he could be. This ebook is a cult favourite.
Bear in mind, at some point at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,
