This is week seven of our summer long distance running program that makes you a little better every day. This is for August 23, 2024, the 5th day of the 7th week.
Week 7, Day 5, Summer Running Program
Welcome to day two of week seven 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 seven. Your vacation is over. Now is the time to build a consistent foundation to become one tough cross-country runner. We want to help all 560,000 boys and girls in secondary school. We love it. You are getting stronger every day.
Today is Friday, August 23, 2024.
Remember, this is our secret weapon: the hills.
You can find your favorite place if you want.
Friday, August 23, 2024
It’s Friday.
This is a day of restoration.
Warm-up, 45-55 minutes of moderate jogging in the park, on a trail, on soft ground, then 4 x 150 meter walk,
Then cool and hydrate well.
Enjoy the scenery and appreciate nature.
Remember 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, runners get value from cross country.
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.
The Prefontaine Classic
Wanda Diamond League track and field meet
Eugene, Oregon, USA, photo by Kevin Morris
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/.
