Exercise for Monday, July 13, 2026, Summer time Mileage Program, Week 3, Day 6
We simply completed the three-week pre-season construct. The NIKE Outside and New Steadiness Outside Champs ended June 22, 2026. Time for the summer season mileage program. We are actually in week 4 of an eight-week construct on your summer season mileage.
That is week 4.
We’re offering our readers (coaches and athletes) with each day ideas 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!
The RunBlogRun Summer time Mileage started on June 22.
That is Week 4, Day 1 of the 2026 RunBlogRun Summer time Mileage Program!
RunBlogRun has supplied Summer time Mileage Applications since 2006, the 12 months we began the weblog, RunBlogRun. Fact is, we now have provided on-line coaching applications since 1996, once 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 deal with 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 observe season.
We suggest one new pair of coaching footwear (go to an area operating retailer, attempt the footwear on, and please assist native operating shops), and clear socks. Hydration is essential; simple days are key. Please comply with this system after sharing it along with your coach.
Week 4, Day 1, Saturday, July 13, 2026
Learners: heat up properly; run for 40-45 minutes at a reasonable tempo; preserve it relaxed; calm down; hydrate. The massive theme is to maintain transferring. Run with different newcomers. Encourage one another. Time to run your complete run; if want be, decelerate.
First-time cross-country runners: Heat up properly, minutes of simple operating, run 45 -50 minutes straight, 4x 150-meter stride-outs, then calm down properly and hydrate. Run at a conversational tempo. Hold it relaxed. Attempt 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 frame of mind. Hydration isn’t 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, 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.
Choosing out footwear for Summer time Coaching!
We’ve been busy testing a few dozen coaching footwear. Look ahead to our critiques 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 Steadiness Insurgent V 5 Gasoline 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 secret is this: Go to your native operating retailer, deliver 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 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 footwear: one for quicker runs and one for straightforward, lengthy days.
Do you need to be a greater Cross-Nation runner? Focus and comply with our coaching. It’s all about consistency. Day by 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 considered one of my favourite books on operating, a few miler who needs to see simply how good he might be. This ebook is a cult favourite.
Bear in mind, in the future at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,
