That is the ninth week of our summer season cross-country mileage program, which helps you get into higher form every day. That is for September 4, 2024, Day 4 of Week 9.
Week 9, Day 4, Summer season Mileage Program
Welcome to the fourth day within the ninth week of the 2024 Summer season Mileage Program, which runs for ten weeks till mid-September.
Our objective is to construct you into a robust cross-country runner.
This week is week 9. Your trip is over. Now could be 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 find it irresistible! You might be getting stronger every day!
Right this moment is Thursday, September 5, 2024.
Keep in mind, that is our secret weapon: hills. So many prime athletes use hills in year-long preparation!
Yow will discover your favourite spot should you like.
Tuesday, September 5, 2024
It’s Thursday
It is a hill day
Heat-up, 60-65 minutes, 30 minute run, straightforward to reasonable, 10 x 300m hill, push arduous, jog down, 1 x 5-minute hill, straightforward 5 minutes, 1 x 4-minute hill, straightforward 4 minutes, 1 x 3 minute hill, straightforward 3 minutes, 1 x 2 minute hill, straightforward 2 minutes,
Then quiet down effectively and hydrate.
Benefit from the views, and admire nature.
Keep in mind to test your footwear earlier than and after your runs. When you can, we advise two pairs of coaching footwear.
Additionally, contemplate the cooling expertise of Omius; their hats, visors, and headbands may be just right for you.
Keep in mind, all runners get worth from cross nation!
Many 400m runners and 400m hurdlers run cross nation! Quincy Corridor, the Olympic gold medalist, advised the media about working cross nation and shifting from 800m and 1,500m to 400 meters.
The entire nice milers and 5,000m runners run cross nation, from John Walker, 1976 Olympic champion at 1,500 meters, to Jakob Ingebrigtsen, who gained the 1,500m in 2020 Tokyo and the 5,000m in 2024 Paris!
To remain cool, put on a hat, moist your shirt, and run within the early and late a part of the day. As our buddies at Omius say, #StayCool!
Good luck!
Take pleasure in your summer season working.
What do you need to do that summer season? What do you need to obtain?
To study concerning the late Steve Prefontaine (1951-1975), please learn this incredible guide by Tom Jordan ( I’ve gone via six copies and browse it 12 instances): https://www.amazon.com/Pre-Americas-Biggest-Operating-Prefontaine/dp/0875964575
To take pleasure in a wonderful photograph 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/.
