2025 Summer Mileage, Week 8, Day 3, August 27, 2025, an easy Wednesday
Wednesday, warm-up, 45-60 minutes of easy running, 6 x 150m stride-outs, cool-down
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!
The art of peaking
5k drill
A couple ways to do this one:
Dellinger’s way: 200m at race pace, 200m at moderate pace, for example if race pace is 5 minutes, then, 37.5 for 200m at race, and then add one minute to mile pace and moderate pace would be 45 second 200m or six minute per mile pace. Goal is to do this 12 times.
Walker’s way: Two miles or three miles ( 8 laps or 12 laps), sprint straights and jog turns, sprint at race pace, jog at jog. For example, when I was racing 10k at 32 minutes, I did three miles at 5.20 pace sprinting straights, jogging turns, so 16 minutes for three miles. Also did a two mile drill at 10:30 at this level of fitness.
#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!
The Nike Pegasus PLUS is a great entry shoe for high school cross country. You should consider it, and learn more about it at nike.com. It is light, cushioned, a good summer mileage shoe. If you need a little more cushioning, try the Vomero 18. The Vomero 18 has more cushioning that the Pegasus PLUS. If you like NIKE, I would suggest high schoolers use the NIKE Pegasus PLUS for Tuesday, Thursday and…
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