Cross Country

• New runners- 3 miles
• Returning 7th and 8th grade girls should be able to comfortably run 3.5-4 miles. Returning 7th and 8th grade boys should be able to comfortably run 4-4.5 miles.
• Returning Freshman girls should be able to comfortably run 4.5-5 miles. Returning Freshman boys should be able to comfortably run 5-5.5 miles.
• Returning Sophomore girls should be able to comfortably run 5.5-6 miles. Returning Sophomore boys should be able to comfortably run 6-6.5 miles
• Returning Junior girls should be able to comfortably run 6.5-7 miles. Returning Junior boys should be able to comfortably run 7-7.5 miles.
• Returning Senior girls should be able to comfortably run 8 miles. Returning Senior boys should be able to comfortably run 9 miles.

These distances will not be run every day. They represent a measure of strength and readiness to begin training. A typical week of cross country consists of one long run (what you see represented above), and a series of shorter distances the runners cover in workouts, recovery runs, and rest days. We follow the 80/20 rule. This means 80% of the running we do is at a comfortable and relaxed effort.