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2019 Girls Cross Country Tryouts

Girls will be expected to be at all 3 days of tryouts.
In order for coaches to determine your fitness level you will need to complete the prescribed workout each day.

Girls will be separated into 3 groups.

Group 1: Returning Juniors, Seniors, Varsity athletes
Group 2: Sophomores / First year Juniors or Seniors
Group 3: Freshmen 

Monday August 12th - 5pm-7pm at Gowe Beach (Behind the school at the O'Plaine campus on McClure Avenue)
We will conduct the following workout:

Warm up 1 mile
3 x 1000m with 2 min rest.
Cool Down 1/2 to 3 miles

Core Work
Group 1: Goal will be 4:35 per 1000m
Group 2: Goal will be 5:10 per 1000m
Group 3: Goal will be 5:40 per 1000m


Tuesday August 13th - 5pm-7pm  at Gowe Beach (Behind the school at the O'Plaine campus on McClure Avenue)
We will conduct the following workout:

Warm up 1/2 mile
Distance Run

Strength Work

Group 1: Goal will be 4 miles at 8:30 pace or faster
Group 2: Goal will be 3 miles at 9:00 pace or faster
Group 3: Goal will be 2 miles at 10:00 pace or faster


Wednesday August 14th - 5pm-7pm  at Gowe Beach (Behind the school at the O'Plaine campus on McClure Avenue)
We will conduct the 
following workout:

Warm up 1 mile
2 mile time trial
Cool Down 1/2 to 2 miles

Group 1: 17:00 for 2 miles
Group 2: 18:00 for 2 miles
Group 3: 19:00 for 2 miles

The team will be announced on the website by 9:00 p.m. on Wednesday August 14, 2019.

Practice for those who make the team will be on Thursday August 15, 2019 at 3:35 p.m.