2025 Summer Mileage, August 2, 2025, Week 4, Day 6
Saturday, warm-up, 60 minute run, 20 x 1 minute hard, 1 minute easy, 10 minute easy pace prior to fartlek, and 10 minutes easy at end of run, Cooldown
Some thoughts on a close race!
Both 10,000 meters were decided in the last 800 meters, in fact, the last 150 meters for the men and the the last 100 meters for the women. In the Women’s race, Emily Infeld called up her WC bronze medal (2015) winning sprint to take down Elise Cranny. In the men’s race, Nico Young had the lead, but he had to hold off Grant Fisher in the last fifty meters, as Grant and Elise both wanted the win, and after 25 laps, how do you keep it together.
10,000 meters, in most championships, are very tactical. The women ran the last 5,000m 45 seconds faster than the first 5,000m (16:14/15:30). The men ran 15:00 for the first 5k, and 14:02 for the last 5,000m. The guys ran a 3:56 last mile ! The Last 800m was in 1:57!
It is both speed and endurance, and as you develop in the sport, and perhaps get opportunities to race at a higher level, you are going to have to race hard, stay focused and kick like crazy. It comes with practice. In cross country this season, you should test your kick. First, try speeding up with 800m to go, and accelerate each 200 meters, kicking with everything you got over the last 200 meters. Then, try going with 300m to go, increasing your kick each 100 meters. Try those two and see how they work!
USATF Outdoor Track & Field Championships
, Eugene, Oregon, USA
July 31 – August 3, 2025, photo by Kevin Morris
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)
Remember, one day at a time!!!! #SummerMileage, #CrossCountry,
