Youth Cross Country - Road Racing - Track

San Diego Waves XTC

                                                                           September 2026

 Write down your workout on a monthly calendar.

September

07 Mon    Easy Run up to 3  miles  
08 Tue     1000m x 4 / 300m recovery Upper-Backside Loop @ Hollandia Park 5:30-7:00 pm

           POST: CORE 5-​ Leglifts 10/Scissors Slow 10/Bicycles Slow 30 sec/Push Up 5/Plank 90 sec x 3 Sets
09 Wed    Recovery Run 2 miles - Lyte, Lite, Light
10 Thu     Tempo Run 10-20-10 <Perimeter> @ Hollandia Park 5:30-7:00 pm 

           POST: Form Hillblasters 80m x 5​ / Walking Drills
11 Fri       Recovery- Go swim, bike or hike...
12 Sat      Get a 30 min Run in -Moderate Pace
13 Sun     Recovery

14 Mon    Sustained Pace 3 miles = Run same pace for 3.

15 Tue     LADDER 400-800-Mile-800-400  <MHC> @ Hollandia Park 5:30-7:00 pm

           POST: Bands and Jumpropes

16 Wed    Recovery Run 2 miles - Lyte, Lite, Light

17 Thu     Box Car Pacing 3 mile @ Hollandia Park 5:30-7:00 pm 

           POST: Downhill Finishers x 4

18 Fri       Pre-meet Workout: Mile Warm UP-Stretch-Drills-Striders 100m x 5

19 Sat.     Crazy 8 Parent Option Meet 5K or 1 Mile @ Rancho Bernardo Park

20 Sun     Recovery

All Workouts to include:

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

Go Waves!