Exercise for Monday, July 6, 2026, Summer season Mileage Program, Week 3, Day 1
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 solutions 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 3, Day 1, of the 2026 RunBlogRun Summer season Mileage Program!
RunBlogRun has offered Summer season Mileage Applications since 2006, the 12 months we began the weblog, RunBlogRun. Fact is, we’ve supplied 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, 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 sneakers (go to a neighborhood working retailer, strive the sneakers on, and please help native working shops), and clear socks. Hydration is vital; straightforward days are key. Please comply with this system after sharing it together with your coach.
Week 3, Day 1, Monday, July 6, 2026
- Novices: heat up properly; run for 40-45 minutes at a average tempo; if wanted, take a brief stroll break halfway; maintain it relaxed; quiet down; hydrate. The large theme is to maintain shifting. Run with different newbies. Encourage one another. Time to run your entire run; if want be, decelerate.
- First-time cross-country runners: Heat up properly, minutes of straightforward working, run 45 -50 minutes straight, 4x 150-meter stride-outs, then quiet down properly 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 properly, get a few teammates collectively, run 55-60 minutes at a average tempo, do 6×150-meter stride-outs, and funky down.
Hydration is a mind-set. Hydration is just not about consuming numerous 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, avoid the so-called sports activities vitality 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 season Coaching!
We’ve 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 season, 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. A superb mileage shoe, enjoyable look, and retro (we ran in an earlier model in 1978!)
The secret is this: Go to your native working retailer, carry a pair of unpolluted socks, and check out on no less than 6 completely different sneakers from no 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 propose two pairs of coaching sneakers: one for quicker runs and one for simple, 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 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 couple of miler who desires to see simply how good he might be. This e book is a cult favourite.
Keep in mind, someday at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,
