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A week of cross country at home: ages 11 to 13

3 sessions of 15 to 20 minutes. Do them on different days this week and rest in between. A parent can be the partner in a pair drill. Stop if anything hurts.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

  1. 1Session
  2. Rest
  3. 2Session
  4. Rest
  5. 3Session
Open this week in SSTracker

Session 1

Hills & Terrain at home

20min

  1. Warm-up: Cross Country Warm-Up, Ages 11 to 134 min
  2. Short Hill Repeats4 min
  3. Downhill Control5 min
  4. Hill Bounding Steps4 min
  5. Cool-down: Cross Country Cool-Down Stretches, Ages 11 to 133 min

Make it fun

Trail follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.

My best · Short Hill Repeats: your own number

LastToday

DrillsCross Country Warm-Up, Ages 11 to 13Short Hill RepeatsDownhill ControlHill Bounding StepsCross Country Cool-Down Stretches, Ages 11 to 13

Session 2

Race Tactics at home

20min

  1. Warm-up: Cross Country Warm-Up, Ages 11 to 134 min
  2. Cone Corner Turns4 min
  3. Course Walk Plan5 min
  4. Shortest Line Running4 min
  5. Cool-down: Cross Country Cool-Down Stretches, Ages 11 to 133 min

Make it fun

Course planner: walk a short course with a partner and decide together where to settle and where to surge. Then jog the plan together.

My best · Cone Corner Turns: your own number

LastToday

DrillsCross Country Warm-Up, Ages 11 to 13Cone Corner TurnsCourse Walk PlanShortest Line RunningCross Country Cool-Down Stretches, Ages 11 to 13

Build on it

Make this week yours

  1. 1Open it in SSTracker: the three sessions open in the training planner.
  2. 2Set your child's age: the week keeps to the limits for that age, the same as any planner week.
  3. 3Save it to keep it, then change it or build the next week from there.

Other sports, ages 11 to 13: Baseball · Basketball · Bowling · Cheer · Diving · Field Hockey · Flag Football · Football · Golf · Gymnastics · Hockey · Lacrosse · Rugby · Soccer · Softball · Swimming · Tennis · Track and Field · Volleyball · Water Polo · Wrestling

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