how long to run high school cross country course

Full Answer

What is the distance of a high school cross country race?

The standard high school cross country race distance is 5 km (3.1 mi) for most states, with California high schools running 3-mile races, though some counties run a shorter, 3- to 4-kilometer course for girls. Beginning in 1979, the Foot Locker Cross Country Championships have offered a national championship for high school cross country runners.

What is a good time for cross country in high school?

The 5k is the distance for cross country in high school. A decent time is below 18:30 a good time is below 17:30. The distance for high school cross country is 5K, but it can vary (where I live in Rhode Island) from 3.0 mi to 3.4 mi. Here a decent time is under 20 min for guys, 22 for girls.

How fast should I be able to run in cross country?

Assuming that you have matured and you have the experience of a spring track season under your belt, you should be able to run at least as fast as your best mile from the previous track season at some later point in the cross country season.

What is a cross country race course?

Race course. Cross country courses are laid out on an open or woodland area. The IAAF recommends that courses be grass-covered, and have rolling terrain with frequent but smooth turns. Courses consist of one or more loops, with a long straight at the start and another leading to the finish line.

How fast do high school cross country runners run?

Take a look at this chart below. These are the top-50 finishers in the 2016 Minnesota State Cross Country championship. The average finishing time was 16:40, but the average first mile was 5:05 or roughly 15:47 pace.

How many miles do cross country runners run in high school?

3.1 milesCross-country is a team running sport that takes place in the fall on a measured 5000 meter (3.1 miles) High School course or 2 mile course for the Jr. High over varied surfaces and terrain.

How long are most cross country courses?

US college distances: In the United States, cross-country runners race on courses of varying lengths—usually between eight kilometers (a little under five miles) and ten kilometers (a little over six miles) for men and five kilometers to six kilometers (a little under four miles) for women.

How fast do you have to be to run college cross country?

Division 1 track and field recruiting standardsEventD1 TopD1 Low800m1:47.141:58.491500m3:45.754:16.771600m4:05.894:27.805K XC13:58.2015:5222 more rows

Is running 50 miles a week too much?

Be that as it may, there's no particular reason not to use miles per week, and as such, 50 is a threshold that marks you as a fairly serious runner. Anyone running 50 miles a week could finish a marathon fairly comfortably if they do a couple of real long runs and pace themselves well.

Is 60 miles a week good?

The benefits of high mileage during marathon training will help you get oxygen and glycogen to your muscles faster and thus run farther, faster, and more efficiently. What is this? Many sports physiologists point out that aerobic capacity no longer improves once most runners reach 60-70 miles per week in training.

How many miles should a high school runner run?

Based on what several athletes and coaches have told me, a good “high-mileage” number to shoot for in high school is 45 to 60 miles per week for girls and 60 to 75 miles for boys.

Who is the fastest high school cross country runner?

Individually, Colin Sahlman's time of 14:03.29 sets the new national record for fastest cross-country 5K for 18 and under boys, shattering the previous record of 14:10.

What is the shortest distance in cross country?

The two races in cross country are the 3200-meter, which is about 2 miles, and the 5K, which is 3.1 miles. Many runners prefer to race the 2-mile because of the shorter distance and the better chances of getting a personal record, or PR. Short distance track races range from 100 meters to 800 meters long.

What is the fastest high school 5K time?

The all-time U.S. high school 5K record is owned by Dathan Ritzenhein of Rockford, Mich., at 14:10.40, set in 2000.

What mile time do I need to get a scholarship?

If you can run about 40 seconds in the 400, 1:30 in the 800 and 3:20 in the mile, you will have not only a scholarship, well, you'll be able to go anywhere you want.

What's a D1 runner?

For student-athletes looking to compete at the highest collegiate level—and who have the skills to back it up—an NCAA Division 1 program is probably the best choice. Recruits who compete at the NCAA D1 level are typically among the best-ranked athletes on a national—or even international—level as well.

How many miles does the average cross country runner run?

Certain members of the team were running upwards of 110 miles, week in and week out. To put this in perspective 110 miles is between 15 and 16 miles each day, seven days a week. However, the team generally runs between 70 and 90 miles a week depending on their specific event and how much their body can handle.

What is the average mile time for a cross country runner?

Average time and pace Everyday runners can aim to complete a mile in about 9 to 12 minutes. This means you'll finish a 5K in about 28 to 37 minutes.

How many miles should a cross country runner run in the summer?

This pattern fits the calendar nicely and allows both coach and athlete to easily monitor summer training mileage. If you are setting up an eight week summer training program then a good number to choose for a total distance goal is 400 miles or 50 miles per week on the average.

What is a good 2 mile time for freshman?

You really don't need to do more than 40 minutes a day on regular days and around 55-60 on long runs. Once every two weeks get used to running 2-3 miles around 6:20 pace. That's about a 19:45 5K, and you should be able to manage that fairly comfortably.

How to train for cross country?

The training during cross country pre/early season should focus on building the bottom of each runner’s pyramid as large as possible. This is done primarily with attention to running volume. A coach can plan out how long the runner’s season is anticipated to be, and how much running volume they believe each individual athlete can handle without getting hurt. This will obviously be a lot different for young inexperienced runners, compared to their older, more experienced teammates. The first quarter of the anticipated season length should start at or around half of each runner’s weekly mileage goal, and gradually build each week until they are running their desired mileage by the end of this first quarter. In the next quarter of the season, runners should continue to run at this top end of their mileage, allowing for an occasional drop every 3-4 weeks to better adapt to the training. But, always remember that injury free is the place to be, so modulate the mileage goals for your runners so they always stay injury free. Training isn’t an equation and runners aren’t robots so adjust as necessary to keep them running.

How long is Greg McMillan's cross country training?

Also, check out McMillan’s Guide to High School Cross Country three-part video series that walks you through Greg McMillan’s key principles of training for high school runners along with a 20-week training plan.

What is McMillan running calculator?

McMillan Running Calculator – Use this to optimize the training of your athletes and predict race times so you can better pace races.

What is the first day of school?

The first day of school usually includes the first day of “official” practice, depending on your school system regulations. The first day of practice includes runners of greatly varying experience, talent, and commitment.

What sports need off season training?

Seek out new team members: look for athletes in other sports needing fall off-season training such as soccer, basketball, and swimming.

Is running a serious sport?

Most importantly: Keep things fun! Running can be a serious sport, but developing the social element among coaches and athletes builds trust and relationships that can lead to better race results.

How long is a high school cross country race?

High school races are usually 3.1 miles long, and junior high races are usually 2 miles long. The courses oftentimes take place at public parks or golf courses and parents are allowed to attend and cheer them on from anywhere on the course. The great thing about cross country at this level is that everyone who tries out for ...

What is the great thing about cross country?

The great thing about cross country at this level is that everyone who tries out for the sport generally gets to compete. Even though the first 7 runners to finish are considered the “scoring team”, everyone still gets to run and try to contribute to the team’s scoring. In most school districts, there are no cuts, and.

How to prepare for a race day?

You can assist by having the proper foods available in the house and planning a proper meal for race day. Avoid fatty and fried foods, and carbonated (soda)or acidic drinks. Encourage small portions of easily digested food eaten about 3 hours before racing. A lot of these foods will be in the form of carbohydrates.

What to wear for running in cold weather?

For warm weather running or cold weather running, proper attire can also be extremely helpful. This would include shirt, shorts and even socks that aide in wisking away moisture during very warm weather and proper cold weather running gear as well.

What is cross country?

Cross Country (XC) is a wonderful sport of a lifetime that encourages both individual and team participation and a love for running. If you are a ‘newbie’ parent and have a ‘newbie’ son or daughter that wants to try Cross Country, here are a few things to help you get started:

How to cheer on a race?

Maybe follow along with some of the other parents, as well. During the race , you can move from point to point along the course to cheer the runners as they pass.

How long is a cross country race?

Sometimes the runners are referred to as harriers. The course, typically 4–12 kilometres (2.5–7.5 mi) long, may include surfaces of grass and earth, pass through woodlands ...

How many high schoolers compete in cross country?

Every state offers cross country as a high school sport for boys and girls. Over 440,000 high school students compete in cross country each year, making it the sixth-most popular sport for girls, and seventh most popular for boys.

What are the USATF cross country championships?

The USA Cross Country Championships, first held in 1890, include six races: masters women (8 km), masters men (8 km), junior women (6 km), junior men (8 km), open women (8 km) and open men (12 km). In addition to crowning national champions, the championships serve as the trials race to select the Team USA squad for the IAAF World Cross Country Championships. The USATF Masters 5 km Cross Country Championships, first held in 2002, incl men's race and a women's race. The USATF National Club Cross Country Championships, first held in 1998, feature the top clubs from across the United States as they vie for honors and bragging rights as the nation's top cross country team. The USATF National Junior Olympic Cross Country Championships, first held in 2001, has raced for boys and girls in five different two-year age divisions.

How many men's cross country teams are there?

Over 900 men's cross country teams and over 1000 women's cross country teams compete in the three divisions of the National Collegiate Athletic Association. Men usually race 10 km (6.2 mi) or 8 km (5.0 mi), and women usually race 6 km (3.7 mi) or 5 km (3.1 mi). Every state offers cross country as a high school sport for boys and girls.

How long is a sand volleyball course?

The course, typically 4–12 kilometres (2.5–7.5 mi) long, may include surfaces of grass and earth, pass through woodlands and open country, and include hills, flat ground and sometimes gravel road. It is both an individual and a team sport; runners are judged on individual times and teams by a points-scoring method.

What is the equipment used in cross country?

Equipment. Cross country running involves very little specialized equipment. Most races are run in shorts and vests or singlets, usually in club or school colours. In particularly cold conditions, long-sleeved shirts and tights can be worn to retain warmth without losing mobility.

What is cross country running?

World Championships. 1973–. Cross country running is a sport in which teams and individuals run a race on open-air courses over natural terrain such as dirt or grass. Sometimes the runners are referred to as harriers. The course, typically 4–12 kilometres (2.5–7.5 mi) long, may include surfaces of grass and earth, ...

Why is summer training important for cross country?

The summer between your sophomore and junior year, for example, helps you run even more mileage and intensity when the cross-country season ends, and you begin your winter training for your junior year of outdoor track, a season that is crucial for athletes who want to be recruited to run in college. Do the things in the summer that will make you a better runner, not only in the upcoming cross-country season, but in the seasons that follow. Here are five summer training tips for high school runners to help you get started.

How to run fast at the end of the year?

Second, you should be able to keep the aerobic workouts in your training during the early part of the season . This is the best way to ensure that you're running fast at the end of the year.

What are some mistakes high school athletes make in their summer training?

1. Don’t start from zero. One of the biggest mistakes high school athletes make in their summer training is starting from ground zero, rather than viewing it as a continuation of the outdoor season.

Where did Jay Johnson run?

Jay Johnson ran at the University of Colorado and was featured in the book Running with the Buffaloes by Chris Lear. Johnson has a masters in Kinesiology and Applied Physiology. He works with high school athletes as the director of the Boulder Running Camps, the nation’s premier running camp.

What is foundation training?

Most think of base training as just mileage, building to more and more throughout the summer. The term “foundation,” however, captures both the running and the non-running activities that make up a good summer training plan. I want to see high school runners doing strides each week, working on their general strength and mobility, and improving their flexibility at the same time that they’re building their mileage. The summer is the perfect time to do this non-running work because you don't have the demands of classes and school activities, so you can take that extra 20 minutes after practice to do general strength training and another 10 to 15 minutes at night to do active isolated flexibility.

How many miles does a long run take?

The long run needs to be 20% of their total weekly mileage, usually 7-8 miles. The base run is 12% of their weekly mileage, usually 5-6 miles. The recovery run is usually 3-4 miles. All runs done continuously.

How often do you do tempo runs?

The 20 minute tempo run is done every two weeks for the 1600/3200 runners.

How to keep distance runners motivated?

Variety of training is an important piece in keeping distance runners motivated and can be achieved by taking the following workouts and changing locations, changing sets and reps, and tweaking rest throughout the season.

How many strides for 1600?

Add 5 x 80 meter strides barefoot on the grass following long and base runs for the 1600/3200 runner.

What is the last and shortest segment of time in the training season?

Late season is the last and shortest segment of time in the training season and is characterized by high intensity, specialized workouts by event, increased rest between hard training sessions, and races that are crucial. A distance training scheme that is based on the laws of adaptation, over-load, and reversibility;

How many times do you do a two mile time trial?

Twice (two weeks apart) do a two mile time trial on a well measured road to gauge improvement. Record the times and add to their career profile.

How many fast segments to add to aerobic distance?

Add fartlek to the aerobic distance run occasionally by adding three to four 100 meter fast segments during the run.

What do high school coaches teach runners?

For most high-school runners who join the track and cross-country teams as freshmen, it’s up to a coach to teach them how to run with the correct form, how to pace, how to race, and most importantly, how to recover. Over the span of four years, these coaches are responsible for gradually ramping up athletes’ training so that they continue to improve—and, hopefully, catch the eye of college coaches.

How many miles did Cuffe run in high school?

For reference, Cuffe ran around 45 miles per week in cross-country as a high school senior, and Ornelas ran 65 miles per week in his senior year of high school. Ornelas said that his top two high school runners, both of whom are being recruited by colleges, run around 70 miles per week.

How old was Tierney Wolfgram when she ran the Twin Cities Marathon?

Wolfgram, who won the Nike Cross Nationals Heartland Regional and the Minnesota state cross-country titles as a freshman in 2017, spent the summer and fall of 2018 increasing her mileage from 55 to 100 miles per week. That October, at age 15 , she raced the Twin Cities Marathon (with permission from her coaches, parents, and the race organizers), and finished in a time of 2:40:03, qualifying for the Trials.

What do coaches do for runners?

Coaches also have to advise runners about the dangers of comparing their training to others. As GPS watches and social media sites such as Strava have grown increasingly popular, high schoolers can monitor their own training as well as their competitors’ in a way they couldn’t before.

Why can't athletes run high mileage?

Ultimately, as long as young athletes are having fun, staying healthy, increasing their training volume gradually, and recovering well , there is no reason why they can’t run high mileage in high school. If done right, the benefits of the training—including best times, invitations to national meets, college scholarships, and even sponsorship deals—are too great to ignore.

How many miles did Sara Hall run?

Of course, there are outliers who succeed off running much more than the norm. For instance, pro marathoner Sara Hall, who clocked a 26.2-mile PR of 2:22 in Berlin last year at age 36, ran 70-plus miles per week in high school and never had an injury.

Why is running high miles dangerous?

For one, athletes who increase their training volume and intensity too quickly are more vulnerable to injuries, since their muscles and ligaments haven’t been conditioned yet to the miles. Also, teenagers have a lot of other things on their plates—such as schoolwork, social events, jobs, and other extracurricular activities—that can make it hard to recover properly. And if athletes don’t fuel appropriately for their increased training loads, they may develop relative energy deficiency (RED-S), which can lead to a host of issues like stress fractures, fatigue, and for women, amenorrhea (the loss of their period).

What is the toughest cross country course in the Inland area?

The No. 1 toughest all-time cross country course in the Inland area is the Elsinore High Baxter Road course from the early 1980s through the mid-to-late 2000s.

What is the name of the course that had everything except for a stretch of flat ground?

1. BAXTER ROAD COURSE (former Elsinore High School course): It was the course that had everything, except for a stretch of flat ground. There were two gigantic, steep hills in the second mile over rugged ground in the land between Baxter and Bundy Canyon east of Interstate 15.

What is the dinosaur course called?

There were multiple uphills after a downhill start, as well as some plowed ground to run through and plenty of flies with which to deal. 4. DINOSAUR COURSE (Jurupa Valley and Patriot): Nicknamed the “Dinosaur Course” because of its proximity to the Jurupa Mountains Discovery Center, this course is a lot of up and down.

What is the Golden Bears home course?

The course is a double loop with a hill Polhill likens to the hills at Mt. SAC.

What is the name of the course at Box Springs Regional Park?

5. BOX SPRINGS REGIONAL PARK (Canyon Springs): The Cougars are planning to return to this course this season for the first time in several years, and even host an invitational there Oct.1. The course consists of three loops with a bunch of rolling hills and one big one – Coach Jose Ramirez said his team named it “Colossus” and that it was similar but more difficult than Reservoir Hill at Mt. SAC. Of course, competitors have to go over it twice.

Is Baxter Road competitive?

Still, the list was competitive with the wide array of terrain in the region, and the Baxter Road course included all of the deciding factors. It took a special effort, usually on a hot and dusty day, to succeed there.

What Is The Sport of Cross country?

• The Sport of Cross Country is a competitive team sport offered in the fall of the year for both girls and boys [usually] in grades 7 through 12. Teams consist of five or more runners who all race together at the same time against the other teams. The top five finishers from each team are used for scoring and their finishing places are totaled to se...

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Beyond championships, IAAF world cross country meetings include the Great Edinburgh International Cross Country, Cross Internacional de Itálica, Antrim International Cross Country, Cinque Mulini, Nairobi Cross, Chiba International Cross Country, Fukuoka International Cross Country meet, Eurocross and Almond Blossom Cross Country.
Cross country running is organized at the state level by the athletics association for each state. I…

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