Exercise for Saturday, July 24, 2026, Summer time Mileage Program, Week 5, Day 6
We simply completed the three-week pre-season construct. The NIKE Out of doors and New Steadiness Out of doors Champs ended June 22, 2026. Time for the summer season mileage program. We are actually in week 4 of an eight-week construct to your summer season mileage.
That is week 5.
We’re offering our readers (coaches and athletes) with every day solutions for a summer season mileage construct to fall cross nation.
We might 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 5, Day 6 of the 2026 RunBlogRun Summer time Mileage Program!
RunBlogRun has supplied Summer time Mileage Packages since 2006, the yr we began the weblog, RunBlogRun. Reality is, we’ve 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 have 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 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 operating retailer, attempt the footwear on, and please assist native operating shops), and clear socks. Hydration is vital; straightforward days are key. Please comply with this system after sharing it along with your coach.
Week 5, Day 6, Saturday, July 24, 2026
Novices: heat up nicely; run for 40-45 minutes at a reasonable tempo; maintain it relaxed; quiet down; hydrate. The massive theme is to maintain shifting. Run with different novices. Encourage one another. Time to run the complete run; if want be, decelerate.
First-time cross-country runners: Heat up nicely, minutes of straightforward operating, run 45 -50 minutes straight, 4x 150-meter stride-outs, then quiet down nicely and hydrate. Run at a conversational tempo. Preserve it relaxed. Attempt operating in a park or on a cross-country course.
Skilled XC Runners: Heat up nicely, 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 is just not about ingesting plenty 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 practice 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 time Coaching!
We have now been busy testing a couple of 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 Steadiness Insurgent V 5 Gas Cell.
A brand new one to take a look at is the NIKE LDV 1000 ACG. A very good 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 unpolluted socks, and check out on at the least 6 totally 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 advise two pairs of coaching footwear: one for quicker runs and one for simple, 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 considered one of my favourite books on operating, a couple of miler who needs to see simply how good he will be. This ebook is a cult favourite.
Bear in mind, in the future at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,
