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A week of cross country at home: ages 7 to 10

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

Aerobic Base at home

20min

  1. Warm-up: Cross Country Warm-Up, Ages 7 to 104 min
  2. Talk Test Jog4 min
  3. Run-Walk Builder5 min
  4. Nature Scavenger Jog4 min
  5. Cool-down: Cross Country Cool-Down Stretches, Ages 7 to 103 min

Make it fun

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

My best · Talk Test Jog: your own number

LastToday

DrillsCross Country Warm-Up, Ages 7 to 10Talk Test JogRun-Walk BuilderNature Scavenger JogCross Country Cool-Down Stretches, Ages 7 to 10

Session 2

Pacing at home

20min

  1. Warm-up: Cross Country Warm-Up, Ages 7 to 104 min
  2. Guess the Time4 min
  3. Same-Speed Loops5 min
  4. Traffic Light Pace4 min
  5. Cool-down: Cross Country Cool-Down Stretches, Ages 7 to 103 min

Make it fun

Pace-match pairs: run beside a partner and hold the same easy pace for a count of 60. Swap who sets the pace.

My best · Guess the Time: your own number

LastToday

DrillsCross Country Warm-Up, Ages 7 to 10Guess the TimeSame-Speed LoopsTraffic Light PaceCross Country Cool-Down Stretches, Ages 7 to 10

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 7 to 10: 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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