July 18, 2026, Week 4, Day , 6 Saturday, Fourth week of Summer Mileage, putting in the miles! – runblogrun

Exercise for Saturday, July 18, 2026, Summer time Mileage Program, Week 4,  Day 6

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 at the moment are 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 day by day strategies for a summer season mileage construct to fall cross nation.

We can 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 6 of the 2026 RunBlogRun Summer time Mileage Program! 

RunBlogRun has offered Summer time Mileage Applications 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 had been developed by coaches, precise coaches who coached highschool, school, 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 advocate one new pair of coaching sneakers (go to an area working retailer, strive the sneakers on, and please help native working shops), and clear socks. Hydration is essential; simple days are key. Please comply with this system after sharing it together with your coach.

Week 4,   Day 6,    Saturday, July 18,  2026 

Rookies: heat up effectively; run for 40-45 minutes at a reasonable tempo; hold it relaxed; quiet down; hydrate. The massive theme is to maintain shifting. Run with different freshmen. Encourage one another. Time to run the complete run; if want be, decelerate. 
First-time cross-country runners: Heat up effectively,  minutes of simple working, run 45 -50 minutes straight, 4x 150-meter stride-outs, then quiet down effectively and hydrate. Run at a conversational tempo. Preserve it relaxed. Strive working in a park or on a cross-country course. 
Skilled XC Runners: Heat up effectively, 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 way of thinking. Hydration isn’t about ingesting a number 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?

Assume earlier than you drink.

Selecting out sneakers for Summer time Coaching! 

We now have been busy testing a couple of dozen coaching sneakers. 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 Stability Insurgent V 5 Gasoline Cell.

A brand new one to take a look at is the NIKE LDV 1000 ACG. A superb mileage shoe, enjoyable look, and retro (we ran in an earlier model in 1978!)

The bottom line is this: Go to your native working 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 finest 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 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. Every 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 among my favourite books on working, a couple of miler who desires to see simply how good he will be. This e book 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 printed in RW in 1983. Larry has printed a number of magazines on athletics, from American Athletics to the U.S. model of Spikes journal. He at the moment manages the content material and advertising 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 far-off meets, writing concerning the sport I like, and the athletes I respect, for my readers at runblogrun.com, essentially the most of something I’ve ever performed, besides, perhaps working itself.“ Additionally does some updates for BBC Sports activities at key occasions, which he actually enjoys.

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

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