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FHSAA seeks to glorify Jesus Christ by serving home schooling athletes and families through competitive sports.

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FHS XC: Workout Plan, Sep. 19-25
by posted 09/17/2021

Key points:

  • Full week of training. This is one of the only weeks without a meet. This gives you the chance to push for increased mileage and intensity.
  • Consistency. Maintain consistency on the easy to moderate runs outside practice. This is critical for recovery, for your physical adaptation to the intense workouts, and for the speed of your improvement.



Middle school

High school




Monday practice at South Run

Mini hurdles

45 minute continuous run

Hawks relay

Mini hurdles

60 minute continuous run



25-30 minute easy to moderate pace

Wednesday practice at Accotink

Interval workout: 1200m, 1000, 800, 600, 2x400

One-mile cooldown

Interval workout: 2000m, 1600, 1200, 800, 2x400

One-mile cooldown


25-30 minute easy to moderate pace


30-40 minute moderate pace, 5-6 strides in the middle

Saturday practice at Burke Lake

45-50 minute continuous run

60 minute continuous run

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Fall 2021 Cross Country Information
by posted 06/04/2021

Head Coach: Andy Swiston

Assistant Coaches: Amanda Turk, Hope Schaaf, Mimi Thomas

Team Manager: Nellie Boyer

Other volunteers: Looking for assistant coaches and trainers to interact with the kids and help at practices and meets.


Conditioning: July 7 - August 21 

Monday & Wednesday, 7:30-9:30 AM; Saturday, 8-10 AM

Locations: South Run Rec Center, Lake Accotink, Burke Lake, Fountainhead Regional Park

Attendance at conditioning is highly recommended but not formally required--there should be no worries about conflicts with family vacations, summer camps, etc. The objective is to prepare people for tryouts and the season, by which time athletes will be expected to run 5-6 days per week.


Tryouts and season:

August 23-September 4 (tryouts); September 6-November 13 (season)

Monday, 4-6 PM

Wednesday 4-6 PM (tentative, depending on track availability; could be as late as 5:30-7:30)

Saturday, 8-10 AM (excluding weeks with meets)

Locations: Same as conditioning, plus an FCPS track TBD and/or Redeeming Grace Church

Tryouts are less about running a certain speed and more for you to try out cross country as well as us to gauge your commitment. There is not a set number of team members—spots will be offered based on attitude and effort.

Cancellation policy: Practice will be called off in case of thunderstorms or heavy rain. Practice will go on in light rain.

Meets: 5k for high school, 2-mile for middle school. The intention is for all team members to participate in all meets. Some meets may not offer middle school races, but middle schoolers may have the option to run with high schoolers in those meets. Meets are held Saturdays and occasionally on weekday afternoons. The number of meets will vary depending on scheduling availability—aiming for 7 to 8. We will aim to host a meet at Lake Accotink on a Saturday morning in October. Locations will vary from local to 1-2 hour drive. Parents are allowed to work out their own carpool.



Registration fee: $30, must be paid before an athlete can participate in conditioning or tryouts.

Season fee: Final fee for the year will be determined based on budget and communicated during tryouts (fee in the past has been $180-$200). Once a spot on the team is offered, the athlete has 48 hours to accept the spot on the team by paying the fee.

Black singlet to be purchased in the Online Store for $25 once a spot on the team is accepted. Singlet can be used from track or previous years and can be re-used in the future. Uniform is completed by a pair of entirely black shorts provided by the athlete.


Other equipment: A pair of running shoes. Ideally, a wristwatch with stopwatch function. GPS is not needed.

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