College

So, You Want to Compete in College?

Stepping into college as a freshman student-athlete is exciting — but it’s also a huge shift. As one current collegiate track and field runner explains:

Runner's perspective: “Your life becomes a balancing act between academics, athletics, and personal life. Time is tight, but it’s doable if you stay organized and disciplined.”

Here’s what to expect:

Academic Workload

Runner’s perspective: “I thought high school was busy, but in college you spend less time in class and way more time teaching yourself. If you procrastinate, you’ll drown fast — especially on the quarter system.”

• Course Load:

  • Semester schools: Most freshmen take 12–15 credit hours per semester (4–5 classes). Each credit hour = ~1 hour in class + 2–3 hours outside work. That’s about 30–45 hrs/week on academics.

  • Quarter schools: Students usually take 3–4 classes per quarter. Each quarter is about 10 weeks long, so the pace is much faster, with midterms and finals coming quickly. Workload per week is similar, but deadlines arrive more often.

• Classes: A mix of lectures, labs, and discussions. STEM majors often have heavier lab schedules.

• Homework & Studying: Daily assignments, essays, group projects, and plenty of reading.

• Exams & Projects:

  • Semester: Midterms and finals cluster around October/December (fall) and March/May (spring).

  • Quarter: Midterms hit as early as Week 3–4, and finals often feel like they arrive just as the quarter starts. You’re basically always preparing for a major exam or project.

• Time Management: Professors don’t check in like high school teachers. Independence is key.

Athletic Workload 

Runner’s perspective: “High school practice felt tough, but college training is another level. Recovery becomes as important as the workout — if you skip it, you’ll pay for it.”

• Practice: 15–20 hours/week in-season.

  • Workouts: 2–3 hours/day, 5–6 days/week.

  • Weights: 2–4 lifts per week.

  • Meetings: 1–2 hours/week.

• Competitions: Meets most weekends (indoor: Jan–Mar, outdoor: Apr–Jun). Travel often takes full days.

• Recovery: Stretching, foam rolling, PT — 1–2 hours/day.

• NCAA Rules: Capped at 20 “countable” hours, but recovery and extras add more.

Additional Responsibilities

Runner’s perspective: “You don’t realize how much time little things take until you’re cramming laundry in at midnight because you forgot about a 6 AM practice.”

• Study Hall: Freshmen often must log 5–10 hrs/week for eligibility.

• Team Commitments: Bonding activities, service projects, and team events.

• Life Tasks: Meals, laundry, errands, and 7–9 hrs of sleep — if you can get them.

The Hard Truths

“I work 15 hours a week, and sometimes that means cross training at 8 PM. Many of my teammates juggle jobs too — time management gets harder but also teaches discipline.”

• Setbacks Are Normal: Illness and injury are way more common in college than in high school. Every athlete, even the top performers, battles through them. Learning to adapt is part of the journey.

• Nutrition Is Tricky: Dining hall food can make it hard to fuel properly. You’ll have to be intentional about your choices.

• Upperclassman Life: By junior and senior year, internships, jobs, and tougher classes add another layer. For example:

Example Weekly Schedule

Runner’s perspective: “The hardest part isn’t the workouts — it’s the mental side. You have to stay disciplined even when you’re tired, homesick, or overwhelmed.”

• Mon–Fri:

  • 8 AM–12 PM: Classes

  • 12–2 PM: Lunch/study

  • 2–5 PM: Practice + weights

  • 5–7 PM: Recovery (trainer, stretching)

  • 7–10 PM: Study hall/homework

• Saturday: Practice or meet (4–8 hrs)

• Sunday: Recovery + 3–5 hrs academics

Challenges for Freshmen

• Time Management: Travel and practice clash with academics.

• Physical Demands: Higher training load = higher risk of injuries.

• Mental Load: Homesickness, pressure, less free time — all real.

Tips for Success

“Setbacks can make you mentally stronger and sometimes physically faster. Be kind to yourself, stay grateful for the chance to compete, and never give up — because it’s an incredible privilege to race alongside such talented and hardworking athletes.”

• Use a Planner: Keep deadlines, practices, and meets organized.

• Prioritize Recovery: Sleep and nutrition fuel everything.

• Communicate: Be upfront with coaches and professors.

• Lean on Resources: Tutors, advisors, trainers, and teammates are there for you.

• Stay Positive:

Bottom line: Competing in college is demanding — it’s two full-time jobs stacked on top of each other. But if you embrace the challenge, adapt to setbacks, and enjoy the ride, it will be one of the most rewarding experiences of your life.

Thank you to former SRHS Cross Country and Track & Field Athletes Nick Melanese, Michaela Martin, and Delphine Mauer for their contribution to this guide.