Workout for Monday, June 1, 2026, Pre-Season, Summer Mileage Program
On June 1, we will begin pre-season for the RBR Summer mileage program, and we encourage runners from 400 meters on up to try it.
We will also continue training for track and field through the NIKE Outdoor and New Balance Outdoors, which will be held June 18-21.
This is Week 1, Day 1 for Pre-season Summer Mileage.
This is for young runners, first-time cross country runners, and former XC runners who are out of shape. In three weeks, you will be able to run non-stop for 30 minutes for beginners, 30-45 minutes for first-time cross country runners, and about an hour for former XC runners.
Week 1, Day 1:
- Beginners: warm up well; 30 minutes of run-walk, 5 minutes of easy jogging, 1 minute of walking, repeat 6 times; keep it relaxed; cool down; hydrate. The big theme is to keep moving.
- First-time cross-country runners: Warm up well, 30 minutes of easy running, run thirty minutes straight, perhaps with a teammate, and then cool down well and hydrate. Run at a conversational pace.
- Former XC Runners: Warm-up well, get a couple teammates together, run 30-40 minutes, moderate pace, keep it fun, keep it light, and stay relaxed. Please hydrate after your run, and gently cool down.
Hydration is a state of mind. Hydration is not about drinking lots of sugary drinks; it is about getting down water, 8-12 glasses of 8-12 oz a day, carrying a water bottle, and managing caffeine intake and carbonated sugar drinks, which are absolute crap for a real athlete.
Also, stay away from the so-called sports energy drinks and do not combine them with alcohol. Why train your butt off and then mess it up by putting some junk in your mortal engine?
Think before you drink.
Picking out shoes for Summer Training!
We have been busy testing about a dozen training shoes. Watch for our reviews on IG, X, and FB, starting this week!
For the high school cross-country runner training over the summer, we really like the NIKE Pegasus 42, Brooks Ghost 17, Saucony Hurricane 25, and New Balance Rebel V 5 Fuel Cell.
The key is this: Go to your local running store, bring a pair of clean socks, and try on at least 6 different shoes from at least 3 brands. Find what is best for you. Run around the store, if they let you, around the block in them.
We suggest two pairs of training shoes: one for faster runs and one for easy, long days.
Do you want to be a better Cross-Country runner? Focus and follow our training. It is all about the consistency. Daily workouts build up.
For 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)
A new suggestion: Once A Runner, by John Parker.
Remember, one day at a time!!!! #crosscountryrunning, #summermileage, #preseasontraining, #crosscountry, #buildingendurance,
