Exercise for Saturday, August 29, 2026, Summer season Mileage Program, Week 10, Day 6
We at the moment are in week 10 of a ten-week construct in your summer season mileage.
We’re offering our readers (coaches and athletes) with each day recommendations for a summer season 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!
That is Week 10, Day 6, of the 2026 RunBlogRun Summer season Mileage Program!
RunBlogRun has supplied Summer season Mileage Packages since 2006, the yr we began the weblog, RunBlogRun. Reality is, we’ve got 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 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 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 advocate one new pair of coaching sneakers (go to an area operating retailer, strive the sneakers on, and please help native operating shops), and clear socks. Hydration is vital; simple days are key. Please observe this system after sharing it along with your coach.
Week 10, Day 6, Wednesday, August 29, 2026
Rookies: heat up properly; run for 40-45 minutes at a reasonable tempo; hold it relaxed; quiet down; hydrate. The massive theme is to maintain transferring. Run with different inexperienced persons. Encourage one another. Time to run your complete run; if want be, decelerate. Straightforward days are simple days!
First-time cross-country runners: Heat up properly, minutes of simple operating, run 45-50 minutes straight, 4x 150-meter stride-outs, then quiet down properly and hydrate. Run at a conversational tempo. Maintain it relaxed. Strive operating 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 reasonable tempo, do 6×150-meter stride-outs, and funky down.
Hydration is a mind-set. Hydration isn’t about ingesting 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 vitality 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?
Assume earlier than you drink.
Selecting out sneakers for Summer season Coaching!
We now have been busy testing a few 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 season, 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. mileage shoe, enjoyable look, and retro (we ran in an earlier model in 1978!)
The secret’s this: Go to your native operating retailer, deliver a pair of unpolluted socks, and check out on at the least 6 completely different sneakers from at the 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 recommend two pairs of coaching sneakers: one for sooner runs and one for simple, lengthy days.
Do you need 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 operating, a few miler who needs to see simply how good he might be. This e-book is a cult favourite.
Bear in mind, sooner or later at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,
