Welcome to Viroqua
Cross Country! Here you will find information regarding individual expectations, team rules,
letter winning guidelines, practices, events, and health.
- Have fun while maintaining high standards!
by the Viroqua High
School Activity Code.
- Be a
positive representative of Viroqua
High School and our community.
high academic standards.
a positive attitude.
dedication to both team and personal improvement.
goals and work hard to achieve them.
- Do not let down your teammates!
are expected to participate in all practices and events.
- If unable to attend a practice or
event, runners must contact the coach in advance.
absences include: medical or dental appointments, school functions,
funerals, weddings (must be family member or in wedding), church, and
illness. The coach will make the
final decision on whether or not to excuse an absence due to illness.
absences include, but are not limited to: haircuts, work, failure to
inform coach of absence, detention or suspension.
absences for meets will automatically result in loss of team points.
are expected to be in school the day before, day of, and day after an event.
two days of practice (due to illness, injury, or absence not cleared by
coach) the week of an event may result in loss of opportunity to compete.
not allowed to compete in an event are expected to attend the event and
perform managerial duties assigned by the coach.
are expected to hold high academic standards for themselves.
must be academically eligible to compete in events.
time is scheduled on weekdays from 3:30 pm
until 5:30 pm during the school year. Any runners working weeknights must
adjust their work schedules accordingly.
before the first day of school will normally be held from 8:00 am until 10:00
are expected to be at all practices unless cleared by the coach at least
one day in advance.
training is an important aspect of running. Strength training sessions will be
integrated into practices and are mandatory for all runners.
practices may be designed for runners of different fitness levels. In order to earn a letter, runners must
participate in all LPs (Letter winner Practices).
are usually scheduled on Tuesdays, Thursdays, or Saturdays.
meets include at least one boys race (3.1 miles / 5000 m) and one girls
race (3.1 miles / 5000 m). Many
meets also include junior varsity and junior high races.
runners per team are allowed to race in a varsity race. The top five times for each team will be
used for scoring purposes with #6 and #7 used as “pushers.”
- It is
the runner’s responsibility to know and follow all racing rules and
regulations involving, but not limited to uniforms, spikes, and jewelry.
- It is
appreciated if runners wear the following apparel at all times before,
during, and after an event, which includes:
Viroqua Cross Country T-shirt or Viroqua T-shirt (if runner doesn’t have
- Shorts: black shorts or Viroqua shorts
- Pants: Team pants, black sweatpants, or black
- Jacket: Team top or Viroqua top
- Footwear: Racing flats or training shoes
race: 10:00 pm
race: 10:30 pm
*The sport of cross country is a physically demanding
sport. The following guidelines must be
nutrition is extremely important in preparing for events and in staying
must make sure to get enough sleep. At least 8 hours of sleep each night
is needed to allow the body to recover and assure optimal performance.
footwear must be worn during practices and events to prevent
injuries. Training shoes generally
provide enough support for 300 to 500 miles of running.
done correctly and often, stretching helps prevent injuries.
should avoid carbonated beverages and junk food, as they have been shown
to decrease athletic performance.
must inform the coach of any pain or injuries. If let go too long, easily treatable
injuries may become severe.
runners must ride the bus to an event in order to participate unless cleared by the coach, athletic director, and principle in advance.
are expected to arrive at school 15 minutes prior to the scheduled
departure time to help load equipment onto the bus.
missing the bus, but making it to the meet may not be allowed to run in
are expected to remain at an event until after the awards ceremony. After the ceremony, a runner may leave
with his or her parents after they talk to the coach and fill out the
sign-out sheet. Parents must
contact the coach at least one day in advance if they will need to leave
an event before the ceremony.
will not be allowed to leave an event with anyone other than their own
parents or adult siblings. (Note following exception)
are not allowed to leave with other runners’ parents unless cleared
through the principal, athletic director, and coach. An
alternative transportation request must be filled out by all parties
involved and both runners’ parents must personally talk to the coach, athletic director, and principal at least one day before the event.
parents host spaghetti dinners on evenings preceding races. Spaghetti
dinners are not team-sponsored events.
Attendance is not mandatory and transportation will not be provided
by the school district.
must earn an average of at least 1 team point per race (through
conference). Team points are earned
as follows (assuming full team):
on varsity team: 7 points
junior varsity runner finishing with a faster time than a Viroqua varsity
runner will earn a team point.
must compete in at least half of the meets for the season.
must participate in LPs (Letter winner practices).
- Points may be deducted for discipline or attendance issues.
must finish the season in good standing.
will be given the chance to earn extra team points as follows:
spirit point: earned by runners attending at least 6 other Viroqua fall
point: earned by runners
maintaining a 3.5 GPA for the season.
chances may be given during the season.
These will be discussed in team meetings.
- Seniors who have competed on the team for 4 years are eligible to earn a letter based on commitment to the team and the sport rather than on points.
point and letter winning decisions will be made by the coach.
card: must be signed by parents and
turned in to coach before first practice
card: every other year, turn in to
card: on year following physical,
turn in to office
code: turn in to office before
transportation form: to be filled
out at least one day prior to event (if leaving from meet), turn in to
sheet: parent must sign before
taking runner home after an event
Valuable Runner: Team points will
be given the most weight in determining this award, however, the final
decision is made by the coach.
- Most Improved: Improvement in times over last season will be used to determine this award.
- Rookie of the Year: Team points will be given the most weight in determining this award, however, the final decision is made by the coach.