Youth Cross Country - Road Racing - Track & Field

San Diego Waves XTC

September  2025

08    Monday            Recovery Run- Lite 20 minutes

09    Tuesday           Tempo- 5min-20min Up-Tempo-5min//50-50-50x4 Accelerators//CORE @ Hollandia Park 

10    Wednesday      Cross Train // Agility  

11    Thursday          800m x 6 (3k or 4k Race Pacing) @ Hollandia Park 

12    Friday               Easy 3 for Recovery // 110m Striders x 8

13    Saturday          Sustained Pace- Try 30+ minutes/ Newbies Try 20 minutes

14    Sunday             Recovery Day

15    Monday            20 minute Run 5-10-5 should work 

16   Tuesday            1000m x 5*//Froyo Love TY Coach Madeline @ Hollandia Park

17    Wednesday      Recovery- Go Lite 2  miles plus Striders 60m x 6

18   Thursday           Mulberry Hill Progression 20-30 min @ Hollandia Park

19    Friday               Cross Train // Agility

20    Saturday          Wave Simulation Run 3k or 4k @ the Duck Pond 8:30-10:00 am

21    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