2025 Fall Cross Country & Racing Program, Mileage, Week 2, Day 8, September 8, 2025, Monday is a recovery day.
Our program will be built around a tempo run with some hills on Tuesday, fartlek on Thursday, race day or repetitions on Saturday, Long run on Sunday and easy days on Monday, Wednesday and Friday. You can juggle around if you need and also consider keeping Saturdays an easy day in weeks you are not racing! Ask you coach before adding something to your daily training.
Monday, warm-up well, 45-60 minutes start easy, and build to moderate, perhaps on trails, 6x150m strideouts on the track, then a good cooldown, stretch 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!
Cross Country is great for 400m to the decathlon!
While coaching at Foothill college, Joe Mangan and I had our top pole vaulter/decathlete run cross country. At first, he was not fond of the long hill runs and repeats, but he bought into it and became our fifth man. That spring, he cleared fifteen feet and scored just over six thousand points in his first decathlon. Later he told us that the fall cross country really helped get him in shape and helped him build for the spring. Consider that for the multi-eventers in your group!
#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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