Ezstub Cross Country (2024)

FAQs

What is the average cross country run? ›

In the United States, college men typically compete on 8 km (5.0 mi) or 10 km (6.2 mi) courses, while college women race for 5 km (3.1 mi) or 6 km (3.7 mi). High school students typically race on 3 mi (4.8 km) or 5 km (3.1 mi) courses.

The sport becomes especially challenging when spread over the 5,000 meters (approximately 3 miles) that comprise a typical high school cross country race. It is a team sport characterized by its individualism. Runners spend a majority of their time in nature, competing against themselves.

How to score a cross country meet. The first five runners from each team to cross the finish line receive the points that correspond to their place. The first place runner receives one point, the second place runner two, and so on. The team receiving the lowest score wins.

“You have to put in a lot of effort to get what you need.” Success in cross-country certainly does not come easy, and for multiple reasons. First, unlike track runners, cross-country athletes have to run for farther distances and times, meaning that good stamina is a must.

A good rule of thumb when determining tempo pace is to make it 30 seconds per mile slower than your 5K pace. So, if you run seven-minute miles in the 5K, tempo pace should be around 7:30 per mile. Working this energy system can take many forms. Some runners like steady tempos of three to five miles.

Mile Times for Teens

In most parts of the U.S., high school boys who can run a sub-4:00 mile can be very competitive on the high school track and cross country teams (the most elite can run an under-3:60 mile). The same is true for high school girls who can run a sub-5:00 mile (the fastest times are below 4:40).

“Track meets are pretty long, and there are multiple races. Cross country is longer distance and in my opinion much harder than track; however, my favorite part is running and watching others run along with socializing and hanging out with my teammates,” sophom*ore runner Max Gutierrez said.

Wrestling is considered one of the most physically demanding sports among high school and college athletics and, as such, has a proportionate number of injuries.

Yeah, in cross country you've gotta go hard from start to finish there are no brakes, there's no time outs, there's no stopping. In football, you do have brakes, you do have those time outs but, you know you gotta stay focused you can't slip off at all.

Varsity and Junior Varsiy race distance is 5 kilometers, which equals 3.1 miles... Middle School XC does not have an “official” distance, but it is usually 1 to 2 miles in length!

What does 7 mean for cross country? ›

Schools compete against one another to post the lowest team score. A full scoring lineup for a team consists of seven runners. The top five runners score team points, with runners six and seven serving as "displacers". A team with fewer than five runners cannot factor into the team scoring.

The top five finishers of each team score. The sum total of the place numbers of the first five runners from a team is its score in a meet. For example, if members of a team place 3rd, 4th, 6th, 8th and 10th, those numbers are added together to give the team a score of 31 points (3+4+6+8+10=31).

Shorter runners with thin body types tend to make better long-distance runners than taller runners as long and large legs make it difficult to lift and propel a body forward. Shorter strides and less weight tend to lead to greater speeds over long distances.

It's depends on your experience, the conditions, and so on, but anything between 14–21 mins is good. Sub 14 mins is amazing. Over 27 mins is at the slower end, but don't worry either way, improvement is always possible! As a cross country runner, most kids on my team run low 14 minutes.

If possible, you should train on the course that you'll be racing on. If you are unable to train on the actual race course, simulate the course conditions the best way that you can. Practice running on hills, grass, dirt and any other conditions you may come across on race day.

A good time is within 14–13 minutes. My pr was 12:28, I know people who ran sub 11s, but an great time is within the 12 minutes and 11 minutes, that also helps the team a lot and you could land top 5. This is being based off of male times though, but I do know a few girls who run in the 12 minutes.

If you are a beginner and your age is between 20 and 40 years old, a good average time is 31:59. However, if you are novice or intermediate you are looking for 26:42 and 22:58 respectively. Advance runners run on average 20:12 but elite and world class athletes often record times between 18:00 down to 12:35!

"In fact, most world-class male runners are 115-120 pounds. Many coaches push a lighter body mass for their running athletes. "Because they are so conditioned with running, they can maintain an aerobic cycle for energy, and they get away with having little muscle.

If you are a cross country runner then you probably want to run 40 or more miles a week on the roads to be competitive.