Fairfax Home School Athletic Association
Cross Country Information
The FHS cross country program aims to develop competitive distance runners and help athletes grow in pursuing Jesus Christ. The team is a fun, encouraging, hard-working group spanning middle school and high school, both boys and girls, from beginning runners to veterans.
Competitions (meets) are a 5k race for high schoolers and either 2-mile or 4k for middle schoolers (though they may occasionally run up with the high schoolers).
Physical training consists primarily of running distance workouts several days per week, including outside the team practice sessions. Practices will also include other activities such as strength training, running form drills, and stretching to improve running mechanics and overall athleticism and reduce injury risk.
Conditioning: These workouts are not required but serve to prepare athletes for the intensity of training during tryouts and the season. Conditioning also allows the team to begin building into one another.
Early July to mid-August. Tuesdays and Thursdays, 7:30-9:30 AM. Saturday, 8-10 AM.
Locations: South Run Rec Center, Lake Accotink, Burke Lake, possibly Audrey Moore, occasionally Fountainhead Regional Park.
Tryouts: Two weeks in mid-August, same locations as above. Days stay the same. In late August, Tuesday and Thursday times switch to 4-6 PM.
The objective is for athletes to try out cross country as well as for the coaching staff to gauge your commitment. There is not a set number of team members—spots will be offered based on attitude and effort. Compared to conditioning, the training will start to look more like it will throughout the rest of the season. Time trials will be held, but the focus is less on running a target speed and more on simulating the intensity of races.
Season: Late August first week of November (end date will depend on timing of last meet). Runners will be expected to train 5-6 days per week, with each week’s workout plans posted on the website and circulated via email.
Tuesday and Thursday, 4-6 PM. Saturday, 8-10 AM (excluding weeks with meets)
Locations: Same as conditioning. We will potentially meet at an FCPS track either Thursday afternoon or Saturday morning. Track availability could push the Thursday practice to 5-7 PM.
Cancellation policy: Practice will be called off in case of thunderstorms or heavy rain. Practice will go on in light rain.
Meets: All team members can typically participate in all meets. Meets are held Saturdays (usually morning) with a couple on weekday afternoons. The number of meets will be 7-8, depending on availability. FHS will aim to host a meet locally on a Saturday morning in October. Other locations will vary from local to 1-2 hour drive. Parents are allowed to work out their own carpool.
1) Registration fee: $30, must be paid before an athlete can participate in conditioning or tryouts.
2) Season fee: Final fee for the year will be determined based on budget and communicated during tryouts (expect about $200 including uniform fees). Once a spot on the team is offered, the athlete has 48 hours to accept the spot on the team by paying the fee.
Other equipment: A pair of running shoes. Separate racing shoes are not needed. Ideally, a wristwatch with stopwatch function. A GPS watch is not needed.