2025 Summer Mileage, Week 6, Day 6, August 16, 2025, Saturday is a race day!
Saturday, warm up well, race a fast 5k, or a hilly 5k-10k, and give it a good effort, cool down well.
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!
Racing early season
Racing during the summer is a test for your fitness. I suggest a race with lots of hills, so you do not worry about the time and get in some good hill work.
In my college days, I would race on Thursday nights much of the summer, racing 2 miles six or so times, getting a bit of speed in with my miles. At the end of the summer, I would race a 5,000 meters, and then, target a couple of 10ks and perhaps Wharf to Wharf, a historic race from Santa Cruz to Capitola (5.8 miles then).
Eugene, Oregon, USA
July 31 – August 3, 2025, photo by Kevin Morris
Let’s be clear, high schoolers do not need high mileage, 40-45 miles a week is about what I would suggest. Advanced. high schoolers might consider 60 miles a week, but please check with coaches.
I ran way too many miles my sophomore summer, and I learned from it. That was the era. In college, I built up over five years, thanks to my coach, Dan Durante, who taught me about hills, road mile repeats, improvising and checking my recovery.
Your training is coming along well, if you have followed our program since early July!
You will evolve, so be patient!
#SummerMileage, #hillrunning, #RunBlogRunSummerMileage, #running, #crosscountry,
In his sophomore year of track, Steve Prefontaine did not make the state meet. He was embarrassed and upset with himself. That summer, he planned, with his coaches, a ruthless series of training runs over the summer. He not only did mileage, he made himself stronger. He made himself tougher. That fall, Steve Prefontaine was ready for his junior season of high school cross country.
Will. you be ready? Follow our daily training suggestions, and daily athlete stories and you will be ready to race in the fall!
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