Exercise for Monday, June 22, 2026, Summer time Mileage Program, Week 1, Day 1
We simply completed the three-week pre-season construct. Now, because the NIKE Outside and New Steadiness Outside Champs finish at this time, June 22, 2026.
We’re offering our readers (coaches and athletes) with every day solutions for a summer season mileage construct to fall cross nation.
We shall 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 time Mileage begins June 22.
That is Week One, Day 1, 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’ve got carried out on-line coaching packages since 1996, once we started AmericanTrackandField at Runningnetwork.com. Any questions, please ship to [email protected], ATT: XC coaching.
Our packages have been developed by coaches, precise coaches who coached highschool, faculty, 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 sneakers (go to an area working retailer, strive the sneakers on, and please help native working shops), and clear socks. Hydration is essential, simple days are key. Please comply with this system after sharing it along with your coach.
Week 1, Day 1, Monday, June 22, 2026
Novices: heat up properly; 48 minutes of run-walk, 5 minutes of simple jogging, 1 minute of strolling, repeat 8 occasions; hold it relaxed; quiet down; hydrate. The massive theme is to maintain transferring. Run with different novices. Encourage one another.
First-time cross-country runners: Heat up properly, 40-45 minutes of simple working, run thirty minutes straight, maybe with a teammate, after which quiet down properly and hydrate. Run at a conversational tempo. Maintain it relaxed. Strive working in a park or on a cross-country course.
Skilled XC Runners: Heat up properly, get a few teammates collectively, run for 40-50 minutes at a average tempo, hold it enjoyable, hold it mild, and keep relaxed. End the exercise with 2 units of 150-meter stride-outs on the grass, and funky down properly. Please hydrate after your run, and gently quiet down.
Hydration is a frame of mind. Hydration will not be about ingesting 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 vitality drinks and don’t mix them with alcohol. Why practice your butt off after which mess it up by placing some junk in your mortal engine?
Assume earlier than you drink.
Choosing out sneakers for Summer time Coaching!
We’ve 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 Steadiness Insurgent V 5 Gas Cell.
The secret’s this: Go to your native working retailer, convey a pair of fresh socks, and check out on at the very least 6 completely different sneakers 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 recommend two pairs of coaching sneakers: one for sooner 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 in regards to the 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 certainly one of my favourite books on working, a couple of miler who needs to see simply how good he could be. This e book is a cult favourite.
Keep in mind, someday at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,
