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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.

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