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2025 Fall Cross Country & Racing Program, Mileage, Week 5, Day 2, September 30, 2025, Tempo workout is on Tuesday!
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!
Tuesday, warm-up, 20 minute Tempo run, pace is 25 seconds per mile slower than current mile pace in 5k racing, so racing at 5 minutes? 5.25 pace for Tempo run, 8 x 90-second hill charge, jog 1 minute between each hill repeat, 20 minutes of moderate 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 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 Saturday. I would suggest the Vomero 18 for Sunday, Monday, Wednesday and Friday. I always suggest two pairs of training shoes. Why on Vomero 18? It is a cushioned shoe that feels great and is good on the roads and trails.
If you need a more cushioned shoe, try the Vomero 18 and the Vomero 18 PLUS, for great cushioning, a more sophisticated ride. Check them out at your local NIKE retailer or NIKE running store.
Do you want to be a better cross country runner than you were in the past? Focus and follow our training. It is all about the consistency.
For Great Summer reading! Self Made Olympian by Ron Daws, A Clean Pair of Heels by Murray Halberg, Pre! by Tom Jordan, Quicksilver, The Mercurial Emil Zatopek, by Pat Butcher, The Destiny of Alain Mimoun, by Pat Butcher (a monograph)
Remember, one day at a time!!!! #SummerMileage, #CrossCountry,
