2017 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 

Wednesday August 9th - 5pm-7pm at Gowe Beach
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

Thursday August 10th - 5pm-7pm  at Gowe Beach
We will conduct the following workout:

Warm up 1/2 mile
Distance Run

Strength Work

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

Friday August 11th - 5pm-7pm  at Gowe Beach
We will conduc
t 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 9pm on Friday August 11th.

Practice for those who make the team will be on Saturday August 12th at 7am.