Exercise for Tuesday, August 11, 2026, Summer season Mileage Program, Week 8, Day 2
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 8 of an ten-week construct to your summer time mileage.
We’re offering our readers (coaches and athletes) with every day solutions for a summer time mileage construct to fall cross nation.
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 8, Day 2, of the 2026 RunBlogRun Summer season Mileage Program!
RunBlogRun has supplied Summer season Mileage Applications since 2006, the 12 months 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 give attention to 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 sneakers (go to an area working retailer, attempt the sneakers on, and please assist 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 8, Day 1, Thursday, August 11, 2026,
First-time cross-country runners: Heat up nicely, 20 minutes of straightforward working, 8 x 200m hill, run up exhausting, stroll or jog down, 8 x 300m exhausting, uphill, then settle down.
Skilled XC Runners: Heat up nicely, 20 minutes straightforward working, get a few teammates collectively, 8 x 150m hill, run up exhausting, jog down, 8 x 250m hill, run up exhausting, jog down, 8 x 400m hill, 20 minutes of straightforward working, settle 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, 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?
Assume earlier than you drink.
Selecting out sneakers for Summer season Coaching!
We’ve got been busy testing a few dozen coaching sneakers. 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 Gasoline Cell.
A brand new one to take a look at is the NIKE LDV 1000 ACG. A superb mileage shoe, enjoyable look, and retro (we ran in an earlier model in 1978!)
The hot button is this: Go to your native working retailer, carry a pair of fresh socks, and take a look at on at the very least 6 totally different sneakers from at the very 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 sneakers: one for quicker runs and one for straightforward, 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 considered one of my favourite books on working, a few miler who needs to see simply how good he may be. This ebook is a cult favourite.
Keep in mind, in the future at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,
