what is the course length for high school cross country in oklahoma

Full Answer

How long does it take to run a high school cross country race?

Cross country races in high school are all 5 kilometers or 3.1 miles. A decent time for a 9th grader is around 19 min flat or a little above.

How many miles do Wisconsin girls run in cross country?

Wisconsin is one of 10 states in which girls run shorter distances during the cross country regular season. Their four-kilometer (2.5-mile) races differ from the standard five-kilometer (3.1-mile) courses run by the boys. In all other states, girls and boys run the same distance.

What is the average distance for a high school track race?

The current standard distance is 5k (3.1 miles). Decades ago when I was in high school it was usually 2.5 miles +/-.

What is a cross country race?

In Europe, especially Great Britain a cross country race is really cross country. You may run through streams, over mountains, have hay bales put out that you have to jump so time is not always an accurate guide of performance from one course to another.

How long are most high school cross country courses?

3.1 milesHigh school races are 5000 meters (3.1 miles) long, while junior high courses are 2 miles in length. Finish Chute - a gated system, past the finish line, that runners enter into after a race. Stride - pre-race warm-up routine from the starting line.

How long is a typical cross country course?

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.

What is the average distance for high school cross country?

3.1 milesHigh 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.

How fast do you have to be for cross country?

A good rule of thumb when determining tempo pace is to make it 30 seconds per mile slower than your 5K pace. So, if you run seven-minute miles in the 5K, tempo pace should be around 7:30 per mile. Working this energy system can take many forms. Some runners like steady tempos of three to five miles.

How many laps is cross country?

XCC consists of a 1km to 1.5km circuit course, with the race lasting between 20 and 25 minutes and having on average six to eight laps. Each lap is around two to three minutes long.

Who is the fastest high school cross country runner?

Dathan Ritzenhein - Rockford High (Mich.) The top boys' runner in the country ran the nation's fastest 5K time this year, on Sept. 9 at the Bath Invitational in Bath, Mich. The senior won the race with a time of 14:44, improving on his own nation's-best mark of 14:58, set on Aug.

How many miles should a 15 year old run a day?

Kids up to age 14 should only run three times per week. Athletes over 15 can train up to 5 times per week....Running Recommendations.AgeDistance9-113.2 miles12-146.4 miles15-16Half Marathon: 13.1 miles1719.2 miles2 more rows

Is high school cross country hard?

What is overlooked, however, when it comes to cross country is it is one of the hardest sports from a training standpoint, where the actual meet is more of a reward than a challenge, and that it takes a certain breed of person to run the 3.1-mile course, especially when you have to run miles and miles to get ready for ...

How many miles should a high school cross country 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.

How do you train for cross country in high school?

This microcycle allows three workouts to push endurance, three to use a speed component, and two to three using resistance....Structuring the 14-Workout Week in High School Cross Country.Monday AMEasy 2-3 and circuit weights.(Base)Friday PMEasy 4-5 fartlek.(Base-Recovery)Saturday AMRace.(Speed-Endurance)Saturday PMEasy 2-3.(Recovery)Sunday AMRest.(Recovery)9 more rows•Jan 8, 2015

How do you become D1 in cross country?

Research what athletic performances are competitive for the D1, D2, or D3 school you are interested in. Train smart and work hard within your sport. Contact college coaches to talk about a track or cross country scholarship. Understand what the academic requirements are for a Division 1 school.

What should you eat before cross country practice?

Bread/toast, bagel, peanut butter, fruit without skin (banana), pulp-free fruit juice or sports drink for a pre-race breakfast. Rice, pasta, lean meat, starchy vegetables, fruits for “carbo-loading” at least three days before the race. For hydration, drink 500 to 700 ml of fluid about three hours before the race.

How long is a high school 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.

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:

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.

How long is a cross country race in high school?

Cross country races in high school are all 5 kilometers or 3.1 miles. A decent time for a 9th grader is around 19 min flat or a little above. Then each year after you should hope to shave off 30–40 seconds. An exceptional time would be low 16:00s. 1.6K views.

Why is knowing the course important?

It’s extremely helpful to have made your hard decisions, the suffering decisions and your strategy for tackling the course, in your mind’s eye before the gun ever goes off.

Who won the 2012 Wisconsin Cross Country Championship?

May 8, 2012. Christopher Parish. On a brisk day in late October, Molly Seidel crossed the finish line at the Wisconsin cross country state championships ahead of all other competitors. The senior won the Division 3 state meet handily, just weeks before she'd eventually be crowned as a national champion.

What does it mean to race longer distances?

The longer distance means more time spent racing, more training and, simply, more work. But following the move to the longer distance, Friedman said the participation numbers barely wavered. "It doesn't appear to be the case at all," he said. Participation numbers aren't the only reason for skepticism.

Which states have shorter distances?

Wisconsin is one of 10 states in which girls run shorter distances during the cross country regular season. Their four-kilometer (2.5-mile) races differ from the standard five-kilometer (3.1-mile) courses run by the boys. In all other states, girls and boys run the same distance. Girls also run shorter distances in Iowa , Kansas, Minnesota, ...

Who won the Minnesota 4k state championship?

Colleges looking for the best and the brightest have a hard time comparing girls who run the five-kilometer distances with those who do not. Maria Hauger won a Minnesota state championship in the 4K but was forced to change her strategy for longer postseason events like the Foot Locker Championships. John Nepolitan.

Do you need to wear slippers in cross country?

The use of slippers or socks does not meet the requirements of the rule. Full-length Cross Country top and bottom or one-piece uniform must be issued and/or approved by the school. Any outer garment (e.g. t-shirts, sweatpants, tights) that is school-issued or school-approved becomes the official uniform when worn.

Do cross country teams have to wear the same color?

Each team member shall wear the same color and design school uniform. Any relay or cross country team member must wear uniforms clearly indicating, through predominant color, school logo, and color combination of all outer garments worn as a uniform, that members are from the same team.