Week 3, Day 4, Summer time Mileage Program
Welcome to the fourth day and third week of the 2024 Summer time Mileage Program, which runs for ten weeks till mid-September.
Our purpose is to construct you into a robust cross-country runner.
This week is week 3. Your trip is over. Now’s the time to construct constant constructing blocks to being one powerful cross-country runner. We need to assist all 560,000 girls and boys in highschool cross nation! We like it!
Thursday is a day within the hills.
When Joe Mangan and I had been teaching at Foothill Neighborhood Faculty in Los Altos Hills, California, we had a secret weapon: hills.
We’d actually take 800m to 5000m runners and, in six weeks, construct them into form to race a 4-mile cross-country run on powerful, hilly programs throughout Northern California. We did plenty of hill runs and hill repeats.
Hills are secret weapons, and they’ll make you stronger, whether or not you push them or take them straightforward. A day within the hills is tougher than a day on the flats—at all times keep in mind that!
We’ll use hills this summer season to construct your confidence, energy and velocity!
Thursday, July 25, 2024
Your exercise in the present day is hill costs.
At this time, get in a very good 50 -55 minutes, with eight hill costs, 200 meters to 300 meters, preserve the tempo good, and work the hills, and keep robust in betwen the hills, you’ll be drained in the present day.
Cooldown, stretch and hydrate!
Cross Champs, picture by Kevin Morris
Good luck!
Take pleasure in your summer season operating.
What do you need to do that summer season? What do you need to obtain?
To be taught concerning the late Steve Prefontaine (1951-1975), please learn this implausible e-book by Tom Jordan ( I’ve gone by six copies and browse it 12 instances): https://www.amazon.com/Pre-Americas-Biggest-Working-Prefontaine/dp/0875964575
To get pleasure from an exquisite picture gallery of Steve Prefontaine, courtesy of the Eugene-Register Guard, please go right here: https://www.registerguard.com/picture-gallery/sports activities/2022/07/07/oregon-distance-runner-phenomenon-steve-prefontaine-olympican-eugene-hayward-field/7336370001/.