Exercise for Tuesday, August 25, 2026, Summer time Mileage Program, Week 10, Day 2
The NIKE Out of doors and New Stability Out of doors Champs ended June 22, 2026.
Time for the summer season mileage program. We at the moment are in week 9 of a ten-week construct on your summer season mileage.
We’re offering our readers (coaches and athletes) with every day recommendations for a summer season 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 time Mileage started on June 22.
That is Week 10, Day 2, of the 2026 RunBlogRun Summer time Mileage Program!
RunBlogRun has supplied Summer time Mileage Packages since 2006, the 12 months we began the weblog, RunBlogRun. Fact is, we now have supplied on-line coaching packages since 1996, after we launched them on AmericanTrackandField on 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 annually, ages 13-19, previous to the cross-country and monitor season.
We advocate one new pair of coaching sneakers (go to an area operating retailer, attempt the sneakers on, and please assist native operating shops), and clear socks. Hydration is vital; simple days are key. Please observe this system after sharing it together with your coach.
Week 10, Day 2, Tuesday, August 25, 2026,
New cross-country runners: Heat up effectively, 20 minutes of simple operating, 20 Minute Tempo Run. Run at your present common mile tempo for a 5K race; if you happen to race at a 6-minute tempo, Tempo tempo is 6:20 per mile for 20 minutes. After 20 minutes, 4 x 300m hills, 4 x 150m hills, cooldown.
Skilled XC Runners: Heat up effectively, 20 minutes simple operating, 20 Minutes Tempo run, on flat, secure course; monitor is ok. Run at a tempo of 25 seconds Slower than Common Mile tempo for present 5k racing. For those who race at a 5:30 tempo, Tempo is at a 5:50 tempo. observe Tempo with 8 x 300m hill, 4 x 150 meter hill, cooldown.
Hydration is a way of thinking. Hydration isn’t about consuming 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, solely to mess it up by placing some junk in your mortal engine?
Assume earlier than you drink.
Selecting out sneakers for Summer time Coaching!
We’ve been busy testing a couple of 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 season, we actually like the NIKE Pegasus 42, Brooks Ghost 17, Saucony Hurricane 25, and New Stability Insurgent V 5 Gas Cell.
A brand new one to take a look at is the NIKE LDV 1000 ACG. An excellent mileage shoe, enjoyable look, and retro (we ran in an earlier model in 1978!)
The secret is this: Go to your native operating retailer, convey a pair of fresh socks, and check out on no less than 6 totally different sneakers 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 advise two pairs of coaching sneakers: one for sooner runs and one for straightforward, lengthy days.
Do you need to be a greater Cross-Nation runner? Focus and observe our coaching. It’s all about 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 one in all my favourite books on operating, a couple of miler who needs to see simply how good he may be. This ebook is a cult favourite.
Bear in mind, sooner or later at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,
