Training Monday, June 22, 2026, Summer Running Program, Week 1, Day 1
We just finished a three-week preseason build. Now because The NIKE Outdoor and New Balance Outdoor Champs ends today, June 22, 2026.
We provide our readers (coaches and athletes) with daily suggestions to build summer running into the fall.
We will be sending our weekly training to junior high and high school coaches starting next week to the 46,000 cross country coaches across the state.
In the fall of 2026, more than 587,000 high school boys and girls will compete in cross country.
The RunBlogRun Summer Run starts June 22nd.
This is Week 1, Day 1 of the 2026 RunBlogRun Summer Running Program.
RunBlogRun has been providing summer running programs since 2006 when we started the blog, RunBlogRun. The truth is, we’ve been running online training programs since 1996 when we started AmericanTrackandField at Runningnetwork.com. Email if you have any questions (email protected)ATT: XC training.
Our programs are developed by coaches, actual coaches who have coached high school, college and club. We focus on long runs, multiple hill days and a tempo day. We encourage group training and coaches to share it with their teams. All athletes must have a physical each year, ages 13-19, prior to cross country and track season.
We recommend it one new pair of sneakers (go to a local running store, try on the shoes and please support local running stores) and clean the socks. Hydration is key, easy days are key. Please follow the plan after sharing it with your coach.
Week 1, Day 1, Monday, June 22, 2026
- Beginners. warm up well; 48 minutes of running-walking, 5 minutes of easy running, 1 minute of walking, repeat 8 times; keep calm; to cool to moisten The big theme is to keep moving. Run with other beginners. Encourage each other.
- First time runners. Warm up well, 40-45 minutes of easy jogging, thirty minutes straight, maybe with a teammate, and then cool down and hydrate. Run at a conversational pace. Keep it cool. Try jogging in the park or on a cross-country course.
- Experienced XC Runners. Warm up well, gather some teammates, run for 40-50 minutes at a moderate pace, keep it fun, let it go and stay calm. Finish the workout with 2 sets of 150 meters on the grass and cool down well. Please hydrate and cool down gently after your run.
Hydration is a state of mind. Hydration is not drinking too many sugary drinks. it’s about drinking water, 8-12 glasses of 8-12 ounces a day, carrying a water bottle, and managing caffeine and sugary drinks, which for a true athlete are absolute crap.
Also, stay away from so-called sports energy drinks and don’t combine them with alcohol. Why train your ass and then mess it up by putting some junk in your mortal engine?
Think before you drink.
Choosing shoes for summer training.
We have been busy testing about a dozen training shoes. Check out our reviews on IG, X and FB starting this week.
For summer training for high school runners, we really love it that 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 works best for you. Run around the store, if they let you, run through them.
We offer two pairs of training shoes, one for faster runs and one for easy, long days.
Want to be a better cross country runner? Focus and follow our training. It’s all about consistency. Daily workouts stack up.
For summer reading!
By Self-Made Olympian Ron Dawes, Clean Heels by Murray Hallberg, First! by Tom Jordan, Quicksilver, Mercurial Emil Zatopek, Pat Butcher, The Fate of Allen Mimoun, Pat Butcher (monograph)
New offer. Once a runner By John Parker. It’s one of my favorite running books, about a miler who wants to see how good he can be. This book is a cult favorite.
Remember, one day !!!! #cross-country running, #summer running, #pre-season training, #multi-city, #building endurance,
