2025 Fall Cross Country & Racing Program, Mileage, Week 1, Day 6, September 6, 2025, a day at the races!
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.
Thursday, warm-up, 60 minute fartlek, 5 x 2 minutes hard, 2 minutes easy, 10 minutes moderate running, 10 x 1 minute hard, 1 minute easy, 10 minutes moderate running, cooldown.
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 experiences of Eliud Kipchoge and Sifan Hassan
Jane Hedengren surprised many with her win at the NIKE NXN. Since then, Jane set nine American records, indoors and outdoors at the 1,500m, MIle, and 5,000m. Her 2 mile outdoor races broke the American junior record TWICE! Jane was the Gatorade Track Athlete of the Year, and she is off to BYU this fall, racing cross country and track!
#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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