2024 Summer Mileage Weeks, Week 4, Day 1: Take it easy on Monday! RunBlogRun

This is the fifth week of our summer cross-country mileage program, which gets you into shape a little more each day. This is for August 11, 2024, Day 7 of Week 5.

Week 5, Day 7, Summer Mileage Program

Welcome to the seventh day in the fifth week of the 2024 Summer Mileage Program, which runs for ten weeks until mid-September.

Our goal is to build you into a strong cross-country runner.

This week is week 5. Your vacation is over. Now is the time to build consistent building blocks to being one tough cross-country runner. We want to help all 560,000 boys and girls in high school cross country! We love it! You are getting stronger each and every day!

Today is Sunday; spend time on a long run, a hilly long run.

Remember, that is our secret weapon: hills.

You can find your favorite spot if you like.

Sunday, August 11, 2024

It is Sunday.

Today is a long run. Plan on 65-75 minutes at a moderate pace on a course with some good hills. Get warmed up well and work the hills midway into your run, and then bring the pace back to a moderate pace and finish up easy.

Then cool down well and hydrate.

Enjoy the views, and appreciate nature.

Remember to check your shoes before and after your runs. If you can, we suggest two pairs of training shoes.

Also, consider the cooling technology of Omius; their hats, visors, and headbands could work for you.

Many 400m runners and 400m hurdlers run cross country! Quincy Hall, the Olympic gold medalist, told the media about running cross country and moving from 800m and 1,500m to 400 meters.

Katerina Johnson-Thompson, heptathlon silver, August 9, 2024, Photo Credit:Sam Mellish/Team GB
Photo Credit:Chloe Knott/Team GB

To stay cool, wear a hat, wet down your shirt, and run in the early part of the late part of the day. As our friends at Omius say, #StayCool!

Good luck!

Enjoy your summer running.

What do you want to do this summer? What do you want to achieve?

To learn about the late Steve Prefontaine (1951-1975), please read this fantastic book by Tom Jordan ( I have gone through six copies and read it 12 times): https://www.amazon.com/Pre-Americas-Greatest-Running-Prefontaine/dp/0875964575

To enjoy an excellent photo gallery of Steve Prefontaine, courtesy of the Eugene-Register Guard, please go here: https://www.registerguard.com/picture-gallery/sports/2022/07/07/oregon-distance-runner-phenomenon-steve-prefontaine-olympican-eugene-hayward-field/7336370001/.

Author

Larry Eder

Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys.

Theme song: Greg Allman, " I'm no Angel."

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