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Back Creek’s Cross Country program includes 5th-11th grades. Each year the program has grown with runners and everyone has an opportunity to race competitively. The program is structured to nurture individual growth, teamwork, and instill in the students a love for running and fitness.


Cross Country Schedule 2016

September 19: Middle School. Hosted by Palisades @ Camp Thunderbird (1 Thunderbird Lane, Lake Wylie, SC)

September 19: High School. Hosted by Lake Norman @ Fisher Farms  (21215 Shearer Road, Davidson)

September 26: Middle School and High School. Hosted by John Crosland @ Frank Liske Farm (4001 Stough Road, Concord)

October 4: High School. Hosted by St Anne’s @ Winthrop (701 Oakland Ave, Rock Hill, SC)

October 5: Middle School. Hosted by St Anne’s @ Winthrop (701 Oakland Ave, Rock Hill, SC)

October 17: Middle School and High School. Hosted by BCCA @ Frank Liske Park (4001 Stough Road, Concord)

October 24: Middle School and High School. FINALS Hosted by MIDS @ Frank Liske Park (4001 Stough Road, Concord)


 

Co-ed Cross County:
Girls MS Cross-Country Conference Runner Up: 2014-2015
Co-Ed MS Cross-Country Tournament Champion: 2012-2013
Co-Ed MS Cross-Country Conference Champion: 2012-2013
Cross Country practice will be on Mondays, Wednesdays, and Fridays immediately after school. Most meets are on Monday afternoons.


5 Week Running Program997084_10205312011419228_2941753692331185086_n

Start Running: Every little bit helps. Build as the summer goes on with this 5 week program! Remember to stay hydrated.

Run at least 3 days a week and preferably not back to back.

 

 

Week 1: 3 times a week
5 minute warm up walk  |  Jog 60 seconds  |  Walk 90 seconds
For a total of 20 minutes

Week 2: 3 times a week
5 minute warm up walk  |  Jog 90 seconds  |  Walk 2 minutes
For a total of 20 minutes

Week 3: 3 times a week
5 minutes warm up walk  |  Jog 90 seconds  |  Walk 90 seconds  |  Jog 3 minutes  |  Walk 3 minutes

Week 4: 3 times a week
5 minute warm up walk  |  Jog 3 minutes  |  Walk 90 seconds  |  Jog 5 minutes  |  Walk 2 1/2 minutes  |  Jog 3 minutes  |  Walk 90 seconds  |  Jog 5 minutes

Week 5: (note different workout this week)
5 minute warm up walk
Day 1– Jog 5 minutes  |  Walk 3 minutes  |  Jog 5 minutes  |  Walk 3 minutes  |  Jog 5 minutes
Day 2– Jog 8 minutes  |  Walk 5 minutes  |   Jog 8 minutes
Day 3– Jog 20 minutes, no walking.

You should be up to 2 miles at this point.