This is Monday, July 3, 2023.

We are beginning our RunBlogRun Summer Mileage Program, which we have done with various brands’ support since 2007.

The idea of the program is to provide you some guidelines to build your base mileage over the summer. Summer mileage is a great

way to build towards the fall cross-country and spring track seasons.

For the first two weeks of the ten-week program, we will get you into the habit of daily running once again.

Remember to stretch before and after, hydrate well, 64-96 ounces of water daily, and stretch post-training.

During the summers, I loved to train with my friends, so join up with your friends and run on different surfaces and in different places.

Today is warm-up slowly (five push-ups, sit-ups, and pull-ups), 45 minutes to 55 minutes, then slowly cool down.

Find some running books to read; try Once a Runner, The First Four Minutes, or The Lonely Breed.

About our photo today: Joe Klecker and Woody Kincaid battle over 5,000 meters. Both Joe and Woody ran cross country, as do 550,000 high school boys and girls each and every year in the U.S.