This is week ten of our summer long distance running program that helps you get in better shape every day. This is September 15, 2024, the 7th day of the 10th week. Next week we begin our RunBlogRun Fall Cross Country Training and Racing program, which we have published since 1996.
Week 10, Day 7, Summer Running Program
Welcome to Day 7 of the tenth week of the 2024 Summer Running Program, which runs for ten weeks until mid-September.
Our goal is to make you a strong runner.
This week is week nine. Your vacation is over. Now is the time to build a consistent foundation to become one tough runner. We want to help all 560,000 boys and girls in secondary school. We love it. You are getting stronger every day.
Today, Saturday, September 14, 2024
Remember, this is our secret weapon: the hills. Many elite athletes use hills during a year’s preparation.
If you want, you can find your favorite place.
Sunday, September 15, 2024
It is Sunday.
It’s a long day.
Warm up and run for 75-85 minutes on trails, some challenging hills, at a moderate pace while enjoying the company of your friends.
Then cool and moisten well.
Enjoy the scenery and appreciate nature.
Don’t forget to check your shoes before and after your run. If you can, we recommend two pairs of sports shoes.
Also consider cooling technology Omius; their hats, visors and headbands can work for you.
Remember, all runners get value from cross-training.
Many 400m runners and 400m hurdlers run cross country. Olympic gold medalist Quincy Hall spoke to the media about cross country and the 800m and 1500m to 400m.
All the great milers and 5000m runners have run cross country, from John Walker, the 1976 Olympic 1500m champion, to Jakob Ingebrigtsen, who won the 1500m in Tokyo 2020 and the 5000m in Paris 2024.
To stay cool, wear a hat, wet shirt, and run early and late in the day. Like our friends Omius say #StayCool!
Good luck.
Enjoy your summer run!
What do you want to do this summer? What do you want to achieve?
To learn about the late Steve Prefontaine (1951-1975), please read this fantastic book by Tom Jordan (I’ve gone through six copies and read it 12 times): https://www.amazon.com/Pre-Americas-Greatest-Running-Prefontaine/dp/0875964575
To enjoy a wonderful gallery of Steve Prefontaine photos provided by the Eugene-Register Guard, go here: https://www.registerguard.com/picture-gallery/sports/2022/07/07/oregon-distance-runner-phenomenon-steve-prefontaine-olympican-eugene-hayward-field/7336370001/.
