Game version
Trail follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
True Recovery Run
The day after a hard session, run really easy so your body can rebuild.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Run on grass or soft trail if you can.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 14 and up
- Time
- 20 min
- Players
- Just you
- Space
- Yard or field
- Bring
- Soft loop, watch
- Level · skill
- Advanced · Aerobic Base
The steps
How it works
- Run on grass or soft trail if you can.
- Go slower than you think you need to.
- Breathe through your nose for a minute to check it is easy.
- Stop at 20 minutes even if you feel good.
Coaching point
Easier than easy.
Safety: Keep it easy: after a hard day comes an easy day or a rest day, with at least one full rest day a week (two for younger runners). Other sports are welcome too.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.
Story
You are an explorer crossing the woods like a jungle.
My best
Beat your own count
Aim for smooth form and compare only with your own last time. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
Free for families and teams
Save this drill to your child or team, free
Sign up and the free cross country week for this age opens in your child's planner, kept to healthy limits. A coach can send this drill to the whole team as homework, and parents see every session logged.
14 days free for a family, no card · Running a team is always free
Does your child's coach know about this?
An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.