Question 1

What is Cross Country (XC)?

Accepted Answer

Cross Country is long distance running over different types of terrain. The course can consist of grass, dirt (mud), sand, concrete, and asphalt. The race may include hills, valleys, roads, sidewalks, and trails. The race is run rain or shine.

As a no-cut sport, Cross Country welcomes runners of all skill levels who are willing to dedicate themselves to working on improving their running technique, endurance, and speed. Whether it takes them one season or four to qualify for the varsity team, all runners should hold this as a common goal.

Question 2

What is the distance run in a Cross Country race?

Accepted Answer

A standard cross country race for high school is 5K which is 3.1 miles.

Question 3

How many teams compete in a Cross Country meet?

Accepted Answer

A Cross Country meet can have as few as 2-3 teams or as many as 50-100 teams. The host of the meet will determine how many teams they can accommodate based on the course, surrounding area for team tents, and volunteers to support the meet.

Question 4

How are Cross Country Meets scored?

Accepted Answer

The top 5 runners in each race for a school score points. The place that a runner gets in a race is the same number of points he/she scores for their school. This means the lower the score, the better. Then these 5 individual scores are added together for the team score. For example, if the top 5 runners out of our 7 Varsity runners come in 1st, 4th, 6th, 13th, and 20th, then our team score for that race would be 44 (1+4+6+13+20).

If a team sweeps coming in 1st, 2nd, 3rd, 4th, and 5th, the score would be 15 (1+2+3+4+5) that would be a perfect score; this rarely happens. If there is a tie between teams, the 6th runner is the tie-breaker! This means even if a runner does not come in the first 5 for our team, they can still be VERY important in the scoring. We may have a very “deep” team with all 7 being close in time for Varsity or 10-30 being close for JV.

Runners for Marist who don’t place in the top 5 for Marist may place before other team’s runners thus making the other team have a higher score. Therefore, as many runners as we have coming in close behind our top 5 runners creates a higher score for opponents and a lower better score for us.

Question 5

What is a PR?

Accepted Answer

PERSONAL RECORD – your best time! For most runners it will change over the season, some more dramatically than others. It becomes a goal to constantly break your PR throughout the season.

Question 6

Do runners need spikes?

Accepted Answer

Many runners race in a pair of shoes called spikes. Spikes have plates on the bottom for removable metal spikes that help with traction during a race. In addition, spikes are very lightweight. Spikes are not required and some runners will wear regular training shoes for races. Runners who wear spikes during a race only wear them during the actual race. Runners will wear regular training shoes to the meet and bring their spikes in their bag and change shoes before their race. With the metal spikes on the bottom, these shoes should not be worn on pavement.

Question 7

Can an athlete compete in multiple sports?

Accepted Answer

To have “varsity eligibility”, boys and girls are expected to run 17:45 or 21:45, respectively. Anyone, whether involved in a club sport or not, may practice with varsity if they’re racing at level. Runners on the JV roster may also participate in multiple sports.

1. Students participating in other sports are expected to attend all cross country practices and
meets unless previous arrangements have been made with coaches. It is possible for a JV
runner to miss practice two days per week for a club sport and two meets. Alternatively,
missing three practices a week but ZERO meets is also an option. Please arrange to meet
with Coach McMurray to discuss this. Participation in club sports without notification is
grounds for removal from the team.

2. Coaches will monitor students involved in multiple sports. If we believe a student is
suffering academically or otherwise, the coaches will review the student’s status on the
team. Coaches have the discretion to ask someone to leave the team or to commit fully to
cross country.

3. Runners participating in multiple sports can earn a varsity letter but are not eligible for
varsity competition at Region and State. They are eligible for post-season team competitions such as Nike Regionals/Nationals/Footlocker. We encourage runners to train hard and let us know if they are interested in post-season competitions.

4. The Marist coaching staff asks runners who are currently involved in more than one sport
to spend the first couple of weeks considering their commitments. On Monday, 10/11,
returning runners who began the season playing multiple sports will be asked to declare
whether they have decided to continue to do so or to dedicate themselves fully to
cross-country. Runners who do so will be eligible for GHSA Championship events. The
decision made at that time will be final for the rest of the season.

5. First year runners are granted an extension for declaring and dropping club sports. We feel
as a staff that new runners, especially freshmen, do not necessarily know what a rewarding
sport cross country is; thus, new runners have until the Monday after Coach Wood,
to declare varsity eligibility. The coaching staff will place them at the most appropriate
level for practices up until that point, and they are eligible for all travel meets.

6. Runners must be aware that during the season, they are prohibited from running in any
road races or other running competitions outside of the team schedule. This includes
participation in outside running clubs as well as working with private coaches for
endurance or speed training and additional core work or strength training. Please be aware
that the Marist coaches are working very hard to monitor your training, recovery, and
races, and participating in additional training can lead to overexertion and injury. Runners
who violate these rules will face consequences including removal from the team or
inability to compete.

Question 8

It's meet day!  What do I need to know?

Accepted Answer

For those new to meet day:
 • We will arrive 60 minutes before the start of the varsity races
 • Upon arrival, head to the team tent site, drop your bags, and check the restroom
 • Restroom lines for the "portajohns" will only get longer as the morning goes on, so go early if needed

At the team tent:
 • No wet shoes on the tarps
 • Runners closest to race time have priority on benches
 • Be listening for managers to distribute race bibs and timing chips
 • Bibs and chips will be given out in race order
 • Make sure your race bib and chip are securely fastened to your singlet and shoe
 • If you are not racing, relax near the team tent and cheer for your teammates as they run by on the course. 
 • Pay close attention to the race schedule. Warmups should begin 45 minutes prior to the start of the race.
 • All JV and Freshman runners should secure their bibs and chips prior to warming up.

Pre-Race will go as follows:
 • Activation drills
 • 2 miles easy
 • Get small amount of water
 • Dynamic drills
 • Put on uniforms and spikes
 • Walk/jog to the starting line
 • 2-4 strides from our starting box
 • Race starter will give instructions
 • Race will start
 • After you cross the finish line, make your way through the finishing chute and find your teammates and coaches
 • Head back to the team tent, get water, small snack, put team shirt on, and cooldown for 1-2 miles easy
 • With any free post-race time, be active in supporting your teammates getting ready to race by keeping the team tent clean and focused. Encourage your teammates by cheering along the course!
 • Everyone (except Freshman boys) will help clean up the team tent area prior to the Awards Ceremony.
 • Everyone will go to the Awards Ceremony at 10:35am.

Awards Ceremony:
 • All Marist runners should wear their team shirt and shorts/spandex in the event they receive an award. Once the weather gets colder, we will wear sweats
 • Awards details can be found on the meet page linked above 
 • All encouragement of teammates should be respectful of everyone present and represent Marist with class
 • No booing or jeering of other teams/individuals will be tolerated
 • After the Awards Ceremony, we will transport the team tent gear to the bus and drive back to Marist.
 • After the Awards Ceremony, runners may travel home with their families upon checking out with a coach.