by Larry Eder
2025 Summer Mileage, Week 8, Day 2, August 26, 2025, a tough Tuesday
Tuesday, warm-up well, Tempo run, 20 minutes at 20 seconds slower than current 5k race pace, so if you race at 5:30 pace, do your tempo at 5:50 pace, easy ten minutes of running, 6 x 2 minutes of hill running, 2 minutes easy between each hill run, ten minutes of easy running, cool-down.
In this hot weather, remember to hydrate. 2-3 liters a day of water, watch out for carbonated beverages, and caffeine (in moderation). Do not take sports drinks with caffeine, ginseng and things that you have not discussed with your coach and family physician. Those drinks can cause heart issues. They are not a joke!
The art of peaking
5k drill
A couple ways to do this one:
Dellinger’s way: 200m at race pace, 200m at moderate pace, for example if race pace is 5 minutes, then, 37.5 for 200m at race, and then add one minute to mile pace and moderate pace would be 45 second 200m or six minute per mile pace. Goal is to do this 12 times.
Walker’s way: Two miles or three miles ( 8 laps or 12 laps), sprint straights and jog turns, sprint at race pace, jog at jog. For example, when I was racing 10k at 32 minutes, I did three miles at 5.20 pace sprinting straights, jogging turns, so 16 minutes for three miles. Also did a two mile drill at 10:30 at this level of fitness.
Eugene, Oregon, USA
July 31 – August 3, 2025, photo by Kevin Morris
#SummerMileage, #hillrunning, #RunBlogRunSummerMileage, #running, #crosscountry,
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.
If you need a more cushioned shoe, try the Vomero 18 and the Vomero 18 PLUS, for great cushioning, a more sophisticated ride. Check them out at your local NIKE retailer or NIKE running store.
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,
