Exercise for Sunday, August 15, 2026, Summer season Mileage Program, Week 8, Day 7
Time for the summer time mileage program.
That is the top of week eight, 2 to go!
We’re offering our readers (coaches and athletes) with day by day ideas 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 Eight, Day 7, 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, we now have supplied 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 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 every year, ages 13-19, previous to the cross-country and monitor season.
We suggest one new pair of coaching sneakers (go to a neighborhood operating retailer, strive the sneakers on, and please help native operating shops), and clear socks. Hydration is essential; straightforward days are key. Please comply with this system after sharing it along with your coach.
Week 8, Day 7, Sunday, August 15, 2026
Newbies: heat up effectively; run for 55-60 minutes at a reasonable tempo; if wanted, take a brief stroll break halfway; hold it relaxed; quiet down; hydrate. The large theme is to maintain shifting. Run with different learners. Encourage one another.
First-time cross-country runners: Heat up effectively, run 60-65 minutes at a straightforward tempo, run 45 minutes straight, discover a hill midway (4 to 5 minutes), maybe with a teammate, after which quiet down effectively and hydrate. Run at a conversational tempo. Hold it relaxed. Strive operating in a park or on a cross-country course.
Skilled XC Runners: Heat up effectively, get a few teammates collectively, 70-75 minutes at a reasonable tempo, long term on trails or secure roads. Add a ten-minute hilly run for the center of the run. Cooldowns.
Hydration is a frame of mind. Hydration will not be about consuming plenty 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 power 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.
Selecting out sneakers for Summer season Coaching!
We now have 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 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 hot button is this: Go to your native operating retailer, carry a pair of fresh socks, and check out on no less than 6 completely different sneakers from no less than 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 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 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 among my favourite books on operating, a couple of miler who desires to see simply how good he could be. This e-book is a cult favourite.
Keep in mind, sooner or later at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,
