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 - 2025
WEATHER: (Inclement weather delays will be posted here)
Thursday 9/18 XC Meet 1 - Long Leaf
Thursday 9/25 - XC Meet 2 - Veterans
Wednesday 10/8 - XC Meet 3 - Long Leaf
Thursday 10/16 - XC Championship Meet - Veterans
All Registrations have to be made on milespit (links above). Registration closes at Noon the day before the race.
Please make sure your team registered and your roster is correct. YOU MUST REGISTER ATHLETES FOR THE EVENT THEY ARE IN on NC MileSplit. If your team is not registered for the events they are in they will not be able to compete. Each week we will provide a new set of bibs and pins depending on which teams are entered into the meet.
Schedule
3:00 Course Opens
3:30 Private School Race
4:20 Public Schools JV Boys and JV Girls- Timing will be turned off at 30:00 min - Course will remain open if coaches want to take note of athletes time.
4:50 Public Schools Boys Varsity (Top 10 athletes)
5:25 Public Schools Girls Varsity (Top 10 athletes)
6:00 Awards,public schools. We will have a rotating trophy so each team can take it back to school for the week. We will also announce the top 10 boys and girls.
Courses will be standardized (as close as possible) to 2 miles
JV coed Teams top 5 male and female score, and next two displace.
Varsity teams will be limited to 10 athletes per race.
The area championship team will be determined at the 4th, Championship meet.
Middle School athletes must compete for/with their middle school teams. Clubs are not allowed to compete as clubs.
Volunteers: Any coaches or parents willing to volunteer on course, or at the finish line please check in with Thomas, Colin, or Tate at the finish line at 3:30. It takes a village, and we will be grateful for any help.
Course Walk: There will be no official course walk. Coaches are responsible for understanding the courses and relaying that information to their teams. That being said, if a coach wants to lead a course walk let us know and we will distribute that information.
CROSS COUNTRY PARENTS!!! PLEASE PICK YOUR STUDENT UP AT THE MEET, THERE WILL NOT BE A RIDE TO BRING THEM BACK TO THE SCHOOL!
