2024 Fall Cross Country Training & Racing Program, October 13, 2024, Week 4, Day 7, A Long run for Sunday

The 2024 Cross Country season is here!

The 2024 Cross Country season is getting to the high season!

560-570,000 high school boys and girls will run cross country across the fifty U.S. states in 2024.

(Cross-country is also massive in Europe, Asia, and Africa!)

Cross Country has been around for several hundred years, starting in the 1830s-1840s in England with hounds and harrier runs. Some of these runs

were seven to nine miles, with a leader dropping pieces of paper or flags showing the following runners where to go.

The big deal is, as now, runners talking about their races afterward!

In US high schools, most states now run 3 miles or 5k.

Most states have had cross-country races for several weeks now, and many of the new runners to cross-country are getting in shape for the

hard way, racing into shape.

RunBlogRun just completed its ten-week Summer Program (July-September 15) for high school cross-country runners.

Katie Izzo, Cross Champs by Sound Running
11 30 2023, photo by Kevin Morris

Runners have different goals.

Some want to complete the season.

Most want to run their best times.

Some want to make it to regionals, sectionals, or state meets.

Some dream of their teams making NXN Regionals or the NIKE NXN Championships.

Some dream of running in the regionals and making nationals in the 2024 FootLocker (sponsored by HOKA) Cross Country Championships.

Whatever your goal, it is time to train.

RunBlogRun will provide you daily training suggestions, to be your very best this season!

Link to FootLocker Cross Country Championships by HOKA: https://footlockercc.com/

Wednesday, Week 4, Day 7, October 13, 2024

Warm-up well,

85-90 minutes of moderate running, with some rolling hills (freshman/sophmores should run 65-70 minutes)

Cooldown well, and remember to hydrate.

Check your shoes and make sure that your training shoes

are ready for 12-18 more weeks of training.

If not, go to a local running store and find one or two pairs of good training shoes.

We will speak about that soon!

Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America’s first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He…

Subscribe and Follow