Thursday, Warm-up, 60-minute run with five 3-minute hill runs, cooldown.
We suggest doing the run on trails or in a park. Always hydrate, we suggest 8-12 glasses a day of water (around 2 liters), lots of fruit, veggies and lean meats (or veggie protein) with good, complex carbs. Fuel the mortal engine well!
Craig Engels has been on the world-class scene for almost a decade.
Craig Engels has been on the world-class scene for almost a decade. He has competed in three Olympic Trials and represented the US in the 2018 World Indoors and 2019 World Outdoors.
In high school, Craig Engels held school records at the 800m, Mile and 3200m. At the end of his senior year in high school, Craig Engels ran 4:03.96 to set the then state record for the high school boys’ mile (North Carolina).
In 2016 Olympic Trails, Craig finished 4th in the 800m, and 5th in the 1,500m. He ran for NIKE Union Athletic club, coached by Pete Julian for five years. In the 2021 Trials, Craig Engels finished 4th in the Olympic Trials.
In 2022, Craig Engels returned to his college coach, Ryan Vanhoy, who had moved from Ole’ Miss to San Luis Obispo, CA. At the 2024 Trials, Craig finished 10th. Craig regrouped, focused on his long terms goals.
Craig Engels, with his fans, 2019, photo by Kevin Morris
In one of the interviews that Craig Engels has done with RunBlogRun, Craig told us that during the pandemic he got to be a real human for awhile. ” Runners have to be focused each day. During the pandemic, I was worried, at first that I was missing a day of training here or there, but I had time with my friends, and I traveled across the country.” With his friends, Craig Engels customized a Sprint van (his earlier attempt in 2014 had not gone well, as the van just kerplunked.
In 2025, Craig Engels started the season out with a 14:09 for 5,000m, then, dropped to a 1:45. for the 800m and a 3:35.8 for the 1,500m, plus a 49.9 for the 400m, for a bit of speed work.
Why is Craig Engels just so popular with his fans? Because he is genuine, speaks freely and works to give his fans a true narrative of his journey as a world class middle-distance runner.
Craig Engels ran cross country in high school and in college. That strength has given him an incredible distance base. Craig Engels will be in Eugene next week for the 1,500 meters, at the USA Champs.
Craig Engels, 2025 Ed Murphy Classic, photo by Kevin Morris
In his sophomore year of track, Steve Prefontaine did not make the state meet. He was embarrassed and upset with himself. That summer, he planned, with his coaches, a ruthless series of training runs over the summer. He not only did mileage, he made himself stronger. He made himself tougher. That fall, Steve Prefontaine was ready for his junior season of high school cross country.
Will. you be ready? Follow our daily training suggestions, and daily athlete stories and you will be ready to race in the fall!
One of the shoes we are liking in Summer 2025 is the Vomero 18! Check it out at #NIKERunning
The Nike Pegasus PLUS is a great entry shoe for high school cross country. You should consider it, and learn more about it at nike.com. It is light, cushioned, a good summer mileage shoe. If you need a little more cushioning, try the Vomero 18. The Vomero 18 has more cushioning that the Pegasus PLUS. If you like NIKE, I would suggest high schoolers use the NIKE Pegasus PLUS for Tuesday, Thursday and Saturday. I would suggest the Vomero 18 for Sunday, Monday, Wednesday and Friday. I always suggest two pairs of training shoes. Why on Vomero 18? It is a cushioned shoe that feels great and is good on the roads and trails.
Do you want to be a better cross country runner than you were in the past? Focus and follow our training. It is all about the consistency.
The Nike Pegasus PLUS is a great entry shoe for high school cross country. You should consider it, and learn more about it at nike.com. It is light, cushioned, a good summer mileage shoe. If you need a little more cushioning, try the Vomero 18. The Vomero 18 has more cushioning that the Pegasus PLUS. If you like NIKE, I would suggest high schoolers use the NIKE Pegasus PLUS for Tuesday, Thursday and Saturday. I would suggest the Vomero 18 for Sunday, Monday, Wednesday and Friday. I always suggest two pairs of training shoes. Why on Vomero 18? It is a cushioned shoe that feels great and is good on the roads and trails.
Remember, one day at a time!!!! #SummerMileage, #CrossCountry,
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.
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."
by Larry Eder
