2026 tryouts: 8/25 (TUES) Immediately After School 4:00-5:00
MUST HAVE ALL PAPERWORK FILLED OUT IN DRAGONFLY!!
Summer Cross Country Workouts
3-4 Runs Per Week 10-14 miles per week
Start All workouts with the Dynamic Exercises you have learned in PE class. Please check your DragonFly in July and August to see if we will be having Summer Workouts before school starts.
Work out 1 Speed Training
¾ mile warm up. 16 minute run alternating fast to slow/ relaxed job. It can be done in Various intervals. 1 minute, 2 minutes, 3 minutes, 4 minutes. Then ½ mile cool down
1 mile warm up. 4-6 400 meter sprints (1 lap around track or .25 mile) with 60-90 second rest in between. ½ mile cool down
Hill Sprints- ½ mile warm up, if you can find a hill that takes 25-30 seconds to sprint up. 8-10 sprints up then walk back down the hill. ½ mile cool down.
Work Out 2 - Easy Run: 3-4 mile relaxed Run. You should be running this Run between 10-11 minutes per mile.
Work Out 3 - Another Speed Training or 2 ½ mile Run at pace you can just maintain for that distance.
Work out 4(optional) - Easy Run: 2-4 mile Easy Run with 10-11 minute miles
Summer Cross Country Workouts
3-4 Runs Per Week 10-14 miles per week
Start All workouts with the Dynamic Exercises you have learned in PE class. Please check your DragonFly in July and August to see if we will be having Summer Workouts before school starts.
Work out 1 Speed Training
¾ mile warm up. 16 minute run alternating fast to slow/ relaxed job. It can be done in Various intervals. 1 minute, 2 minutes, 3 minutes, 4 minutes. Then ½ mile cool down
1 mile warm up. 4-6 400 meter sprints (1 lap around track or .25 mile) with 60-90 second rest in between. ½ mile cool down
Hill Sprints- ½ mile warm up, if you can find a hill that takes 25-30 seconds to sprint up. 8-10 sprints up then walk back down the hill. ½ mile cool down.
Work Out 2 - Easy Run: 3-4 mile relaxed Run. You should be running this Run between 10-11 minutes per mile.
Work Out 3 - Another Speed Training or 2 ½ mile Run at pace you can just maintain for that distance.
Work out 4(optional) - Easy Run: 2-4 mile Easy Run with 10-11 minute miles
2025 NHCS COUNTY CHAMPIONS!
PARENT SIGN UP LINK FOR POST RACE REFRSHMENTS:
Coach: Justin Pugh: justin.pugh@nhcs.net
Wilmington Area Middle School Cross Country - 2026
WEATHER: (Inclement weather delays will be posted here)
Thursday 9/17 XC Meet 1 - Long Leaf
Thursday 10/1 - XC Meet 2 - Long Leaf
Wednesday 10/13 - XC Meet 3 - Long Leaf
JV Girls : 4:00
JV Boys: 4:25
Varisty Girls: 4:50
Varsity Boys: 5:25
CROSS COUNTRY PARENTS!!! PLEASE PICK YOUR STUDENT UP AT THE MEET, THERE WILL NOT BE A RIDE TO BRING THEM BACK TO THE SCHOOL!
