Exercise for Wednesday, July 4, 2026, Summer season Mileage Program, Week 2, Day 6
Blissful 4th of July!
We simply completed the three-week pre-season construct.
We’re offering our readers (coaches and athletes) with each day strategies for a summer time mileage construct to fall cross nation.
We can 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-country throughout the united statesA.!
The RunBlogRun Summer season Mileage started on June 22.
That is Week Two, Day 6, of the 2026 RunBlogRun Summer season Mileage Program!
RunBlogRun has offered Summer season Mileage Packages since 2006, the yr we began the weblog, RunBlogRun. Reality is, we now have provided on-line coaching packages since 1996, once 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 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 every year, ages 13-19, previous to the cross-country and monitor season.
We suggest 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 vital; straightforward days are key. Please comply with this system after sharing it along with your coach.
Week 2, Day 6, Wednesday, July 4, 2026
Freshmen: heat up nicely; run for 45-50 minutes at a reasonable tempo; if wanted, take a brief stroll break halfway; maintain it relaxed; quiet down; hydrate. The large theme is to maintain transferring. Run with different learners. Encourage one another.
First-time cross-country runners: Heat up nicely, 50-55 minutes of straightforward operating, and a cool-down. Run at a conversational tempo. Maintain it relaxed. Attempt operating in a park or on a cross-country course.
Skilled XC Runners: Heat up nicely, get a few teammates collectively, run for 50-60 minutes at a reasonable tempo, maintain it enjoyable and lightweight, and keep relaxed. End the exercise with 4 units of 150-meter stride-outs on the grass, and funky down nicely. Please hydrate after your run, and gently quiet down.
Hydration is a frame of mind. Hydration is just not about ingesting 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, steer clear of the so-called sports activities vitality 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?
Suppose earlier than you drink.
Choosing out footwear for Summer season Coaching!
We have now been busy testing a couple of dozen coaching footwear. 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 great mileage shoe, enjoyable look, and retro (we ran in an earlier model in 1978!)
The secret is this: Go to your native operating retailer, carry a pair of fresh socks, and take a look at on a minimum of 6 totally different footwear from a minimum of 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 recommend 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 couple of miler who needs to see simply how good he will be. This guide is a cult favourite.
Keep in mind, at some point at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,
