Training Monday, June 1, 2026, preseason, summer running program
On June 1st we will be starting the pre-season of the RBR Summer Running Program and are encouraging runners from 400 meters up to give it a try.
We will also continue training for track and field through NIKE Outdoor and New Balance Outdoors, which will be held June 18-21.
It’s week 1, day 1 of the preseason summer run.
This is for young runners, first time runners and ex-XC runners who are out of shape. Within three weeks, you’ll 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 veteran XC runners.
Week 1, Day 1.
- Beginners. warm up well; 30 minutes of running-walking, 5 minutes of easy running, 1 minute of walking, repeat 6 times; keep calm; to cool to moisten The big theme is to keep moving.
- First time runners. Warm up well, 30 minutes of easy jogging, thirty minutes of straight running, possibly with a teammate, then cool down well and hydrate. Run at a conversational pace.
- Former XC runners. Warm up well, gather some teammates, run for 30-40 minutes, moderate pace, keep it fun, light and stay calm. 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, Pre! 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.
Remember, one day !!!! #cross-country running, #summer running, #pre-season training, #multi-city, #building endurance,
