Whats up, highschool distance runners and right here’s our Winter Coaching Information (Jan-March) from RunBlogRun!
That is the seventh day in week 5 of our ten week Winter Coaching program, which fits up till the NIKE Indoor Championships (March 12-15, 2026, extra information at https://nikeindoornationals.runnerspace.com/).
The objective is to have you ever in monitor form at first of Outside season (March in a lot of the nation).
The NIKE Indoor Nationals will likely be held on March 12-15, 2025 on the NIKE Observe & Area Armory. We encourage excessive schoolers to race indoors however at all times word that the Large Season is Outdoor!
Exercise for Sunday, February 8, 2026
Lengthy Days are relative. whereas many elite runners targeted on 5k/10k could do 18-20 miles on a Sunday, runners like 2019 WC Donavan Brazier are venturing previous 8.5 miles for his or her long term. We concentrate on the 800m to 5000 meter for coaching every day right here, so we construct you from 60 minutes to 90 minutes on the long term. Arthur Lydiard, the late nice distance coach, believed that 90 minutes to 2 hours helped construct a extra environment friendly circulatory system.
Your Sunday exercise: 75-90 minutes of reasonable working right this moment, maintain a dialog together with your trainng companions, through the midway, make it some extent of ten minutes of fine, grinding hills, the place you can’t speak, after which, get again to a reasonable tempo. Cooldown nicely and get out of the moist garments asap.
Hydration is a mind-set. Hydration isn’t about ingesting plenty of sugary drinks, it’s about getting down water, 8-12 glasses of 8-12 oz a day, carrying a water bottle, and managing caffeine consumption and carbonated sugar drinks, that are absolute crap for an actual athlete. Additionally, avoid the so referred to as sports activities power drinks and don’t mix them with alcohol. Why practice your butt off after which, mess it up by placing some junk in your mortal engine?
Assume earlier than you drink.
I like to recommend two pairs of coaching footwear for this winter, equivalent to a NIKE Pegasus PLUS and a NIKE Vomero 18 or Vomero PLUS (proven beneath) for straightforward days and lengthy days. The Pegasus PLUS is nicely constructed, can deal with grime and dust and provides you a steady, comfy experience with out overdoing the cushioning. As at all times, we don’t advocate that you simply purchase your working efficiency footwear remotely, however go into an actual dwell working retailer.
Should you want just a little extra cushioning, attempt the Vomero 18. The Vomero 18 has extra cushioning that the Pegasus PLUS. Should you like NIKE, I’d recommend excessive schoolers use the NIKE Pegasus PLUS for Tuesday, Thursday and Saturday. I’d recommend the Vomero 18 for Sunday, Monday, Wednesday and Friday. I at all times recommend two pairs of coaching footwear. Study extra on www.nikerunning.com.
Do you wish to be a greater cross nation runner than you had been prior to now? Focus and comply with our coaching. It’s all in regards to the consistency.
For Winter studying! Self Made Olympian by Ron Daws, A Clear Pair of Heels by Murray Halberg, Pre! by Tom Jordan, Quicksilver, The Mercurial Emil Zatopek, by Pat Butcher, The Future of Alain Mimoun, by Pat Butcher (a monograph)
Keep in mind, in the future at a time!!!! #crosscountryrunning, #trackandfieldtraining, #winterrunning, #wintertraining,
