This is the fourth week of our summer cross-country mileage program, which gets you into shape a little more each day. This is for August 3, 2024, Day 6 of Week 4.
Week 4, Day 4, Summer Mileage Program
Welcome to the sixth day and fourth week of the 2024 Summer Mileage Program, which runs for ten weeks until mid-September.
Our goal is to build you into a strong cross-country runner.
This week is week 4. Your vacation is over. Now is the time to build consistent building blocks to being one tough cross-country runner. We want to help all 560,000 boys and girls in high school cross country! We love it! You are getting stronger each and every day!
Saturday is a good day for a run in the park, but make sure you have some hills, please.
Remember, that is our secret weapon.
If your run on Sunday was hard, keep it relaxed. Vary your running routes.
You can find your favorite spot if you like.
Saturay , August 3, 2024
For Saturday, warm up with 30 minutes of running, then, find a hill and do 10 hill charges up a 200 meter hill, jog down,
and then, run a moderate 20 minutes.
Then, Cool down, stretch, and hydrate!
Good luck!
Enjoy your summer running.
What do you want to do this summer? What do you want to achieve?
To learn about the late Steve Prefontaine (1951-1975), please read this fantastic book by Tom Jordan ( I have gone through six copies and read it 12 times): https://www.amazon.com/Pre-Americas-Greatest-Running-Prefontaine/dp/0875964575
To enjoy an excellent photo gallery of Steve Prefontaine, courtesy of the Eugene-Register Guard, please go here: https://www.registerguard.com/picture-gallery/sports/2022/07/07/oregon-distance-runner-phenomenon-steve-prefontaine-olympican-eugene-hayward-field/7336370001/.
