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A week of cross country at home: ages 14 and up

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

Running Form at home

20min

  1. Warm-up: Cross Country Warm-Up, Ages 14 and Up4 min
  2. Relaxed Strides4 min
  3. Tired Form Check5 min
  4. Runner Strength Circuit4 min
  5. Cool-down: Cross Country Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

Form spotters: one runs easily past while the partner shares one thing they liked, like tall posture or quick feet. Swap.

My best · Relaxed Strides: your own number

LastToday

DrillsCross Country Warm-Up, Ages 14 and UpRelaxed StridesTired Form CheckRunner Strength CircuitCross Country Cool-Down Stretches, Ages 14 and Up

Session 2

Finishing Kick at home

20min

  1. Warm-up: Cross Country Warm-Up, Ages 14 and Up4 min
  2. Long Kick Ladder4 min
  3. When to Kick5 min
  4. Kick After a Hill4 min
  5. Cool-down: Cross Country Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

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

My best · Long Kick Ladder: your own number

LastToday

DrillsCross Country Warm-Up, Ages 14 and UpLong Kick LadderWhen to KickKick After a HillCross Country Cool-Down Stretches, Ages 14 and Up

Session 3

Finish kick: Answer the Surge

15min

  1. Warm-up: Cross Country Warm-Up, Ages 14 and Up4 min
  2. Answer the Surge4 min
  3. Steady State Loop4 min
  4. Cool-down: Cross Country Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

Strong-finish game: build smoothly through the last stretch while a partner cheers, then jog it out together. Swap.

My best · Answer the Surge: your own number

LastToday

DrillsCross Country Warm-Up, Ages 14 and UpAnswer the SurgeSteady State LoopCross Country Cool-Down Stretches, Ages 14 and Up

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 14 and up: 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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