August 27, 2026, Week 10, Day 4, Time for the hills! – runblogrun

Exercise for Thursday, August 27, 2026, Summer season Mileage Program, Week 10,  Day 4

The NIKE Outside and New Stability Outside Champs ended June 22, 2026.

Time for the summer season mileage program. We are actually in week 9 of a ten-week construct on your summer season mileage.

We’re offering our readers (coaches and athletes) with day by day options 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 season Mileage started on June 22.

That is Week 9, Day 4, 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, now we have provided 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 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 observe season.

We suggest one new pair of coaching footwear (go to a neighborhood operating retailer, strive the footwear on, and please assist native operating shops), and clear socks. Hydration is essential; straightforward days are key. Please comply with this system after sharing it together with your coach.

Week 10,   Day 4,  Thursday, August 27, 2026,

First-time cross-country runners: Heat up nicely,  20 minutes of straightforward operating, 8 x 200m hill, run up exhausting, stroll or jog down, 8 x 300m exhausting, uphill, then quiet down.
Skilled XC Runners: Heat up nicely, 20 minutes straightforward operating, 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 operating, quiet down.
Hydration is a way of thinking. Hydration just isn’t about consuming 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, avoid the so-called sports activities power drinks and don’t mix them with alcohol. Why prepare your butt off, solely to mess it up by placing some junk in your mortal engine?

Suppose earlier than you drink.

Selecting out footwear for Summer season Coaching!

We now have been busy testing a couple of dozen coaching footwear. Look ahead to our opinions 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. 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 at the least 6 completely different footwear from at the least 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 propose two pairs of coaching footwear: one for quicker runs and one for simple, 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 in all my favourite books on operating, a couple of miler who needs to see simply how good he could be. This guide is a cult favourite.

Bear in mind, someday at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,

Larry Eder has had a 52-year involvement within the sport of athletics. Larry has skilled the game as an athlete, coach, journal writer, and now, journalist and blogger. His first article, on Don Bowden, America’s first sub-4 minute miler, was revealed in RW in 1983. Larry has revealed a number of magazines on athletics, from American Athletics to the U.S. model of Spikes journal. He at present manages the content material and advertising and marketing improvement of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his day by day pilgrimage with the game, Larry says: „I’ve to confess, I like touring to distant meets, writing in regards to the sport I like, and the athletes I respect, for my readers at runblogrun.com, probably the most of something I’ve ever completed, besides, possibly operating itself.“ Additionally does some updates for BBC Sports activities at key occasions, which he actually enjoys.

Theme tune: Greg Allman, “ I am no Angel.“

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