Exercise for Saturday, September 5, 2026, Summer season Mileage Program, Week 11, Day 6
The NIKE Outside and New Steadiness Outside Champs ended June 22, 2026.
Time for the summer time mileage program. We at the moment are in week 9 of a ten-week construct in your summer time mileage.
That is week eleven
We’re offering our readers (coaches and athletes) with each day solutions for a summer time 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!
That is Week 11, Day 6, of the 2026 RunBlogRun Summer season Mileage Program!
RunBlogRun has supplied Summer season Mileage Packages since 2006, the yr we began the weblog, RunBlogRun. Fact is, we’ve got 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 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 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 hydrate! Hold caffeine and carbonated drinks in management. In case you can afford two pairs of trainers, alternate them throughout exercises to maintain them dry.
Racing early season!
Early-season racing is a key to your fall growth. You’ll most likely want 3-4 races below your belt to really feel like you’re all there throughout cross nation!
Our suggestion is an efficient 30-minute warm-up, stretching properly, and doing 3-5 stride-outs. Within the race, get out exhausting and discover a place; take one particular person forward of you at a time. How do you handle hills? Put your head down, shorten your stride, and pump your arms. You may as well strive pushing down the hills. With 500 meters to go, begin to improve the tempo, and improve it each hundred meters. At all times have one thing left with 200 meters to go.
Quiet down properly, 20-Half-hour of simple working.
Hydration is a mind-set. Hydration will not be about consuming 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 sugary drinks, that are absolute crap for an actual athlete.
Additionally, keep away from the so-called sports activities vitality 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?
Assume earlier than you drink.
Selecting out sneakers for Summer season Coaching!
We now have been busy testing a couple of dozen coaching sneakers. Look ahead to our opinions 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 Steadiness 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, carry a pair of fresh socks, and check out on at the very least 6 totally different sneakers from at the very 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 sneakers: one for sooner runs and one for simple, lengthy days.
Do you wish to be a greater Cross-Nation runner? Focus and observe our coaching. It’s all about consistency. Every 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 one in all my favourite books on working, a couple of miler who desires to see simply how good he could be. This e-book is a cult favourite.
Keep in mind, someday at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,
