by Larry Eder
2025 Summer Mileage, July 26, 2025, Week 3, Day 6, a good Saturday run, focus is on Courtney Frerichs
Saturday , Warm-up, 45-60-minutes of trail running, cool-down.
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!
Courtney Frerichs is coming back!
Courtney Frerichs is the American record holder in the women’s steeplechase. In 2017, Courtney Frerichs took the silver medal in the steeple, behind gold medalist Emma Coburn, as the US won gold and silver at London 2017. Courtney has competed in three World Championship steeplechases, taking sixth in Doha 2019 and sixth in Eugene 2022.
Courtney Frerichs was a four-sport athlete at NIXA Public High School in Nixa, Missouri. Courtney ran cross-country, track, soccer, and gymnastics!
Courtney spent two years at Missouri, then transferred to the University of New Mexico. In her senior year, Courtney Frerichs won the NCAA steeplechase in 2016.
Courtney ran cross country in high school and college. In her junior year, Courtney Frerichs took 4th in NCAA cross country in 2015 and led her team to the NCAA victory!
A two-time Olympian, Courtney Frerichs competed in Rio 2016 and Tokyo 2021, where she placed silver in the Olympic steeplechase!
The steeplechase is one of the toughest events on the track events. On a 400-meter track, the race takes seven and a half laps (3,000 meters), featuring one water jump and three barriers each lap.
In April 2024, Courtney tore her ACL. In May 2024, she had surgery and has rehabbed well. She has not decided if she will race the steeplechase again, but her 15:13.65 in the 5,000m has her for the USATF Champs for 2025. Courtney has run 15:18 on the roads for 5K, as well as 4:10 and 15:13 on the track. Now coached by Ed Eyestone, Courtney raced for Bowerman TC from 2016-2023.
Where will Courtney race in the future? We’ll have to wait and see, but she’s progressing well in the 5,000 meters.
Will. you be ready? Follow our daily training suggestions, and daily athlete stories and you will be ready to race in the fall!
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.
For Great Summer reading! Self Made Olympian by Ron Daws, A Clean Pair of Heels by Murray Halberg, Pre! by Tom Jordan, Quicksilver, The Mercurial Emil Zatopek, by Pat Butcher, The Destiny of Alain Mimoun, by Pat Butcher (a monograph)
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,
