Hello, high school distance runners and here’s our Winter Training Guide (Jan-March) from RunBlogRun!
This is the first day in week 6 of our ten week Winter Training program, which goes up until the NIKE Indoor Championships (March 12-15, 2026, more info at https://nikeindoornationals.runnerspace.com/).
The goal is to have you in track shape at the start of Outdoor season (March in most of the country).
The NIKE Indoor Nationals will be held on March 12-15, 2025 at the NIKE Track & Field Armory. We encourage high schoolers to race indoors but always note that the Big Season is Outdoors!
Workout for Monday, February 9, 2026
Recovery days are the way your body guages the value of your hard workouts, and allows the body to take the value from that hard work! Easy days allow your body to assimilate the changes to your fitness level. Without recovery days, you will not improve and you will get injured. Recent surveys note that 50 percent of athletes 14-18 will leave their sports activity if they are injured for more than seven straight days. RunBlogrun wants to teach you to coach smarter and train smarter.
Your Monday workout: 45-65 minutes of modest to easy running, the easier the better, then, six time a 150 meter strideout, and some light weight work.
Hydration is a state of mind. Hydration is not about drinking lots of sugary drinks, it is about getting down water, 8-12 glasses of 8-12 oz a day, carrying a water bottle, and managing caffeine intake and carbonated sugar drinks, which are absolute crap for a real athlete. Also, stay away from the so called sports energy drinks and do not combine them with alcohol. Why train your butt off and then, mess it up by putting some junk in your mortal engine?
Think before you drink.
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. Learn more on www.nikerunning.com.
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 Winter 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!!!! #crosscountryrunning, #trackandfieldtraining, #winterrunning, #wintertraining,
