Exercise for Monday, July 6, 2026, Summer season Mileage Program, Week 3, Day 1
We simply completed the three-week pre-season construct. The NIKE Outside and New Stability Outside Champs ended June 22, 2026. Time for the summer time mileage program. We at the moment are in week 3 of an eight week construct on your summer time mileage.
We’re offering our readers (coaches and athletes) with day by day recommendations for a summer time mileage construct to fall cross nation.
We will probably 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 season Mileage started on June 22.
That is Week 3, Day 1, of the 2026 RunBlogRun Summer season Mileage Program!
RunBlogRun has supplied Summer season Mileage Packages since 2006, the 12 months we began the weblog, RunBlogRun. Fact is, now we have provided on-line coaching applications since 1996, after 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 monitor season.
We advocate one new pair of coaching footwear (go to an area working retailer, strive the footwear on, and please help native working shops), and clear socks. Hydration is essential; straightforward days are key. Please observe this system after sharing it along with your coach.
Week 3, Day 1, Monday, July 6, 2026
Newcomers: heat up properly; run for 40-45 minutes at a average tempo; if wanted, take a brief stroll break halfway; preserve it relaxed; quiet down; hydrate. The massive theme is to maintain transferring. Run with different novices. Encourage one another. Time to run your entire run; if want be, decelerate.
First-time cross-country runners: Heat up properly, minutes of straightforward working, run 45 -50 minutes straight, 4x 150-meter stride-outs, then quiet down properly and hydrate. Run at a conversational tempo. Hold it relaxed. Attempt working in a park or on a cross-country course.
Skilled XC Runners: Heat up properly, 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 isn’t 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, 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.
Choosing out footwear for Summer season Coaching!
We’ve 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 time, we actually like the NIKE Pegasus 42, Brooks Ghost 17, Saucony Hurricane 25, and New Stability 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 working retailer, carry a pair of unpolluted socks, and take a look at on no less than 6 completely different footwear from no less than 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 sooner runs and one for simple, lengthy days.
Do you wish to be a greater Cross-Nation runner? Focus and observe 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 one in every of my favourite books on working, a few miler who desires to see simply how good he could be. This e book is a cult favourite.
Bear in mind, sooner or later at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,
