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

This is the seventh week of our summer cross-country mileage program, which gets you into shape a little more each day. This is for August 24, 2024, Day 6 of Week 7.

Week 7, Day 6, Summer Mileage Program

NIKE presents #TheJourneytoCompete, celebrating cross-country and the NIKE Cross Nationals, Issues, 1-10, Back Issues, Fall/Winter 2025

2025-2026 Active Recovery from Cross-Country, December 18, 2025, Week 1, Day 4, Enjoying the rest

#TheJourneytoCompete, Cross Country: Cross-Country Training Tips from the members of the SWOOSH Track Club (Flagstaff)!

Welcome to the second day in the seventh 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 seven. 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 Saturday, August 24, 2024.

Remember, this is our secret weapon: hills.

You can find your favorite spot if you like.

Saturday, August 24, 2024

It is Saturday.

This is a hill day or a hilly race day.

Warm up, race tough 5k to 8k, or warm up, 30 minutes of moderate running, six times 300-meter hill, jog down, 20 minutes moderate to 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.

Remember, runners get value from cross country!

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.

All of the great milers and 5,000m runners run cross country, from John Walker, 1976 Olympic champion at 1,500 meters to Jakob Ingebrigtsen, who won the 1,500m in 2020 Tokyo and the 5,000m in 2024 Paris!

Tim Hacker, Cross Champs by Sound Running
11 30 2023, photo by Kevin Morris

To stay cool, wear a hat, wet your shirt, and run in the early and 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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