Exercise for Tuesday, July 14, 2026, Summer season Mileage Program, Week 3, Day 4
We simply completed the three-week pre-season construct. The NIKE Out of doors and New Stability Out of doors Champs ended June 22, 2026. Time for the summer season mileage program. We are actually in week 3 of an eight-week construct in your summer season mileage.
We’re offering our readers (coaches and athletes) with each day ideas for a summer season mileage construct to fall cross nation.
We will likely 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 4, Day 2, of the 2026 RunBlogRun Summer season Mileage Program!
RunBlogRun has supplied Summer season Mileage Applications since 2006, the yr we began the weblog, RunBlogRun. Reality is, we’ve provided on-line coaching packages since 1996, once 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 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 monitor season.
We suggest one new pair of coaching footwear (go to a neighborhood working retailer, attempt the footwear on, and please help native working shops), and clear socks. Hydration is vital; straightforward days are key. Please observe this system after sharing it together with your coach.
Week 3, Day 2, Tuesday, July 7, 2026,
First-time cross-country runners: Heat up effectively, 20 minutes of straightforward working, 8 x 200m hill, run up exhausting, stroll or jog down, 2 x 300m exhausting, cooldown.
Skilled XC Runners: Heat up effectively, 20 minutes straightforward working, get a few teammates collectively, 8 x 200m hill, run up exhausting, jog down, 6 x 200m hill, run up exhausting, jog down, 2 x 400m hill, 20 minutes of straightforward working, cooldown.
Hydration is a frame of mind. Hydration is just not 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, steer clear of 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.
Choosing out footwear for Summer season Coaching!
We’ve got been busy testing a few dozen coaching footwear. 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 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 working retailer, convey a pair of fresh socks, and take a look at on at the very least 6 completely different footwear from at the very 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 advise 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 observe our coaching. It’s all about consistency. Each 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 certainly one of my favourite books on working, a few miler who needs to see simply how good he will be. This ebook is a cult favourite.
Bear in mind, sooner or later at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,
