Exercise for Sunday, July 5, 2026, Summer time Mileage Program, Week 2, Day 7
We simply completed the three-week pre-season construct. The NIKE Outside and New Stability Outside Champs ended June 22, 2026. Time for the summer time mileage program.
We’re offering our readers (coaches and athletes) with each day strategies for a summer time mileage construct to fall cross nation.
We shall 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 Two, Day 7, of the 2026 RunBlogRun Summer time Mileage Program!
RunBlogRun has offered Summer time Mileage Applications since 2006, the yr we began the weblog, RunBlogRun. Reality is, we’ve 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, faculty, and membership. We concentrate on 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 annually, ages 13-19, previous to the cross-country and monitor season.
We advocate one new pair of coaching footwear (go to a neighborhood working retailer, strive the footwear 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 2, Day 7, Sunday, July 5, 2026
Inexperienced persons: heat up nicely; run for 50-55 minutes at a reasonable tempo; if wanted, take a brief stroll break halfway; preserve it relaxed; quiet down; hydrate. The large theme is to maintain shifting. Run with different novices. Encourage one another.
First-time cross-country runners: Heat up nicely, 60-65 minutes of simple working, run 45 minutes straight, discover a hill midway (4 to 5 minutes), maybe with a teammate, after which quiet down nicely 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 nicely, get a few teammates collectively, 65-70 minutes at a reasonable tempo, long term on trails or protected roads. Cooldowns.
Hydration is a mind-set. Hydration just isn’t about consuming 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, keep away from the so-called sports activities power drinks and don’t mix them with alcohol. Why practice your butt off after which mess it up by placing some junk in your mortal engine?
Suppose earlier than you drink.
Selecting out footwear for Summer time Coaching!
We’ve been busy testing a couple of 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 time, we actually like the NIKE Pegasus 42, Brooks Ghost 17, Saucony Hurricane 25, and New Stability Insurgent V 5 Gas 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 bottom line is this: Go to your native working retailer, deliver a pair of fresh socks, and check out on not less than 6 completely different footwear from not less than 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 footwear: one for quicker runs and one for straightforward, lengthy days.
Do you wish 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 one among my favourite books on working, a couple of miler who needs to see simply how good he will be. This ebook is a cult favourite.
Keep in mind, someday at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,
