Hello high school distance runners and Happy New Year from RunBlogRun.
This is the first day of our ten-week winter training program, which continues until the NIKE Indoor Championships (March 12-15, 2026, more information at https://nikeindoornationals.runnerspace.com/)
We will begin training today, January 5, 2026.
The goal is to be in shape at the start of the outdoor season (March in most of the country).
It The NIKE Indoor Nationals will be held March 12-15, 2025 at the NIKE Track & Field Armory. We encourage high schoolers to race indoors, but always point out that the Big Season is outdoors.
Training Tuesday, January 6, 2026
Tempo running is a great way to build race strength, endurance and confidence in your fitness. We include Tempo performances once a week in our winter program.
A tempo run is 20 minutes (recommended) on a flat surface, maybe on a track, but also on park paths, trails. Pace 20-25 seconds Slower than current mile pace from last 5k race. So if you run a 16:30 5k, your average mile pace is 5:20, add 20-25 seconds or 5;40-5:45 pace. Use your smartwatch to determine the time and speed. Hang in there, don’t run faster or slower than this pace.
Tuesday trainingwarm up, 20 minutes of TEMPO Run, then 40 minutes of moderate running, on trails, grass, in a park, somewhere away from traffic if possible. Freezing.
Hydrate well, take time to stretch, keep running at a conversational pace and also vary your surfaces, perhaps some park paths and sidewalks.
Monday, January 5, 2026
Sunday, easy 60-70 minutes of fun with your friends. Keep it cool!
For this winter, I recommend two pairs of sneakers, such as a NIKE Pegasus PLUS and a NIKE Vomero 18 or Vomero PLUS (shown below) for easy days and long days. The Pegasus PLUS is well built, can handle dirt and mud, and provides a stable, comfortable ride without overdoing the cushioning. As always, we don’t recommend buying your running performance shoes remotely, but rather going to an actual live running store.
If you need a little more cushioning, try the Vomero 18 Vomero 18:00 has more cushion than Pegasus PLUS. If you like NIKE, I would suggest high schoolers use the NIKE Pegasus PLUS on Tuesdays, Thursdays and Saturdays. I would suggest Vomero 18 on Sunday, Monday, Wednesday and Friday. I always recommend two pairs of sneakers. Learn more www.nikerrunning.com.
Want to be a better runner than you were before? Focus and follow our training. It’s all about consistency.
For winter 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)
Remember, one day !!!! #crosscountryrunning, #trackandfieldtraining, #winterrunning, #wintertraining,
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