Frequently asKed Questions

What is cross-country?
Cross-country (XC) is a running sport where athletes compete on natural terrain (dirt/grass/trails) while competing in races from 2 miles up to the 5K (3.1 miles) distance. It is NOT running circles on a track.

When is cross-country?
Off-season training starts in the summer (a few weeks after track ends). The regular season begins in August. The postseason begins at the end of October and goes through Thanksgiving.

"I've never run more than a mile at a time. Do you think I can run XC?"
Short answer: Yes. Long answer: Every year there are new members with varying levels of running experience. Some have been running since they were kids and some have never run at all. It is a joint effort between the coach and athlete to become better, faster, and stronger throughout the season.

Do I need to be able to run 3.1 miles in order to join XC?
Not at all. In fact, most new athletes cannot run 3.1 miles nonstop to start the season; but all runners will need to be able to run 3-4 miles non-stop before entering a race.

How hard is the training?
The coaching staff has over 40 years of combined coaching experience. Each individual's training is tailored to their fitness levels to help avoid overuse injuries. See the mileage plan for your daily running target based on your running experience.

What is a typical practice like?
All practices begin with a team meeting to discuss the current day's workout. Then there is a dynamic warmup, followed by the main workout, and then either a cooldown with strength training (weights) or stretching/rolling out. Most practices are 1.5 - 2hr and we do NOT run the entire time.

How many athletes make up a Cross Country team?
The top 7-10 runners will represent the Varsity squad. Other runners will run the JV  or Frosh/Soph race. It is entirely possible to begin the season on the F/S or JV squad and end the season on the Varsity squad - and vice versa.

What is a Cross Country meet like?

XC meets are held at established XC courses around the area. Although the Varsity, Junior Varsity and Frosh/Soph run the same course, they run at different times. Races can involve HUNDREDS of runners.

What is a XC course like?
The terrain on a XC course can change during the race. Most courses contain a mixture of grass, dirt, gravel, and hills. Did we mention there might be hills? 

How does a XC team score points in a meet?
Each individual runner's score is based on their placing within the race. If they place 10th then they score 10 points. If they place 50th then they score 50 points. Much like golf, a lower score is a better score.
The first 5 runners from each team score points that are added together to form a team score. The best a team can possibly do is score a total of 15 points. That would be the team score if 5 runners from the same team finished 1st/2nd/3rd/4th/5th in a race (1+2+3+4+5=15).

"I participate in baseball/basketball/wrestling/swimming/etc during other seasons.
Is cross-country going to make me better in those sports?"

100% absolutely YES. Running regularly will make you a better athlete.

"I already run track in the spring. Will cross-country help me?"
If you're a distance runner for the track team then there's a good chance you're already part of the cross-country team. Most distance runners are also cross-country runners.

If you're a sprinter or jumper then you would definitely put yourself in a better position to succeed. By running XC and maintaining your physical fitness you would START the track season in the same condition most people FINISH their season.

"I haven't heard much about XC in the past. Are we any good?"

The Hillsdale XC, over the past five years has developed into one of the top programs in the Peninsula Athletic League. Our boys and girls teams have qualified for the Central Coast Section championships five years in a row. Over the past four years Hillsdale individuals have advanced to compete at the CIF State meet in Clovis CA.  

Our boys team was named the CCS Scholastic Team winner in 2025 and has been in the top 5 each of the past four years. 

What are the expectations for Hillsdale XC athletes?

The expectations for Hillsdale Cross Country Athletes are:

1. Attend practice every day. Some weekend workouts may be done individually, but team practice attendance is mandatory.

2. Be ready to run at 4:00 pm on weekdays and 9:00 am on Saturdays. That means be at the track, dressed in athletic clothes with your running shoes on.

3. If you cannot make practice, you must contact Coach Lucey before practice, explaining why you are unable to attend and establish a plan to do the workout on your own. Regular absences from practice and/or lack of communication regarding absences may result in dismissal from the team.

What do I need bring to cross country practice?

Everyone should bring a running watch, sweats, athletic shorts and t-shirts, running shoes, and a full water bottle to practice. Post workout snack (no nuts) is highly recommended.
A GPS-enabled watch makes tracking progress over the season a lot easier.

Also, if you have spikes/racing flats, bring them every day. For XC races in California, only flats are allowed. No spikes. You can check the training plan for information about the daily workouts.  Finally, we would like everyone to purchase a set of exercise resistance bands like these for functional strength and at home work.  A good solid foam roller would be beneficial to have as a competitive runner.

Where can I buy running shoes and what shoes should I buy

Every athlete needs a pair of training shoes that they can use for roads and trails during our practices. New runners should not use the new carbon fiber plate shoes for training or racing. Dedicated runners should also have a pair of Cross Country racing flats. Racing flats are lightweight with very little cushion--CIF rules do not allow for racing spikes in cross country competitions. A Runner's Mind in Burlingame has been our team's local shop and has given our athlete's a discount in the past. They can help you choose the an appropriate shoe. 

Why am I running on the Varsity, JV, Open, or Frosh/Soph team?

First, trust that your coaches are going to enter you in the most appropriate classification to support the team and you.  Typically, the seven most appropriate, available runners will be entered in the Varsity race for each gender. Available runners are those who are healthy and have met the attendance and behavior expectations of the team. Juniors and Seniors not running Varsity will compete in the JV or Open race and Frosh/Soph runners will compete in the Frosh/Soph race. Freshmen and Sophomores may be entered in the Open race at meets that do not have a separate Frosh/Soph race. Frosh/Soph runners are eligible to race Varsity as well.