Cross Country is open to boys and girls in grades 5th through 12th grade. The team practices from August through October. The Cross Country teams compete in both a conference title in Carolina Gaston Athletic Association (CGAA) and Metro Area Athletic Conference (MACC).
Student-athletes must have a current sports physical form completed before participating in any tryouts or practices.
Achievements:
Girls MS Cross-Country Conference Runner Up: 2014-2015
Co-Ed MS Cross-Country Tournament Champion: 2012-2013
Co-Ed MS Cross-Country Conference Champion: 2012-2013
5 Week Running Program
Start Running: Every little bit helps. Build as the summer goes on with this 5 week program! Remember to stay hydrated.
Run at least 3 days a week and preferably not back to back.
Week 1: 3 times a week
5 minute warm up walk | Jog 60 seconds | Walk 90 seconds
For a total of 20 minutes
Week 2: 3 times a week
5 minute warm up walk | Jog 90 seconds | Walk 2 minutes
For a total of 20 minutes
Week 3: 3 times a week
5 minutes warm up walk | Jog 90 seconds | Walk 90 seconds | Jog 3 minutes | Walk 3 minutes
Week 4: 3 times a week
5 minute warm up walk | Jog 3 minutes | Walk 90 seconds | Jog 5 minutes | Walk 2 1/2 minutes | Jog 3 minutes | Walk 90 seconds | Jog 5 minutes
Week 5: (note different workout this week)
5 minute warm up walk
Day 1– Jog 5 minutes | Walk 3 minutes | Jog 5 minutes | Walk 3 minutes | Jog 5 minutes
Day 2– Jog 8 minutes | Walk 5 minutes | Jog 8 minutes
Day 3– Jog 20 minutes, no walking.
You should be up to 2 miles at this point.