2025 Fall Cross Country & Racing Program, Mileage, Week 5, Day 1, September 29, 2025, Monday is all about recovery!
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 your coach before adding anything to your daily training.
Racing skills are quite specific. If you want to race well, then, you should race, we suggest racing once a week for high schoolers in cross country.
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!
Monday, warm-up, 45-60 minutes of easy running, cooldown.
Always about a kick!
Are you a good kicker? One of my favorite workouts, about once a month during my college career was 200 yard repeats. I did them on a baseball field or soccer pitch on the outside of the field in baseball or two sides on soccer. The idea was to run about 25-40 seconds hard, jog a couple minutes and repeat. I did this up to 20 times, but for high school athletes I would suggest 6-8.
Another trick is to, in all repeats or intervals, increase pace over last 1/3 of distance. I did this all season in Junior year in high school, and it really helped my kick! Perhaps it will help you!
#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…
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