2025 Summer Mileage, Week 5, Day 3, August 6, 2025, easy day, focus on Kenneth Rooks!
Wednesday, warm-up, 45-60 minutes of running, easy pace, run with friends, cooldown.
Our focus athlete, Kenneth Rooks likes the steeplechase
It was the U.S. champs in 2023 and the NCAA champ, Kenneth Rooks hit the steeple barrier. As the fans watched, Kenneth got himself up, and went on to win the US championships. In Budapest, Kenneth Rooks made the final and ran against the finest steeplers in the world, including Soufianne El Bakaali and Lamecha Girma.
Kenneth Rooks is coached by BYU coach Ed Eyestone, a fine cross country runner himself, and two time Olympian (1988 and 1992) at the Marathon. Kenneth works on his barriers and hurdle work at least two days a week. I asked Kenneth about his first steeple, and he recalled it as a freshman at BYU where he broke 9 minutes in his first race. Kenneth told me that it was a big sign to him that the steeplechase would be his event.
Eugene, Oregon, USA
July 31 – August 3, 2025, photo by Kevin Morris
Kenneth is known for making a bold move in his races. In 2024, in Paris, Kenneth got the jump around 600 meters out and shocked the field. Girma hit a hurdle and was hurt, El Bakaali did not get by Kenneth until the last 200 meters, and Kenneth fought hard, and won the Olympic silver.
At the US champs this year, Kenneth Rooks ran a tactical race, and won a big one with training partner Daniel Michalski in second. Kenneth won off a slow pace, running 8:26. Remember, Kenneths’ very best is 8:06!
Watch Kenneth Rooks in Tokyo. I believe he should be on the medal podium at the World Championships!
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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…
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