Youth Cross Country - Road Racing - Track & Field

San Diego Waves XTC

                                                                         Go Waves!

November
03    Monday              Recovery Run 20 min plus Striders
04    Tuesday             Hill Blaster- 600m On - 400m Off x 6 // Agility @ Hollandia Park
05    Wednesday        Recovery Run-  20 min
06    Thursday            Progression Run 30 min // CORE  @ Hollandia Park
07    Friday                 Tempo Run 5min-15 min-5 min // 100m Striders x 5
08    Saturday             Pre-meet: Warm-up Mile- Stretch - Drills - Striders
09    Sunday               USATF SD-Imp Association XC Championship @ Buena Vista Park
10    Monday              Easy  Run for 20 or 30 min (LITE)
11    Tuesday              Interval 800m x 5 // CORE @ Hollandia Park
12    Wednesday        Cross Train // Agility
13    Thursday            Box Car Pacing 25-30 min // Agility @ Hollandia Park
14    Friday                 Recovery up to 30 min // 120m x 4 Accelerators
15    Saturday             Long Run 40 min- Sustained Pace (moderate)
16    Sunday               Recovery Day

Tuesday and Thursday Practices @ Hollandia Park from 5:30-7:00 pm

All Workouts to include:

Warm Up Run/Agility - Lite Stretch - Post:Agility/Drills/CORE - Cool Down