Cross Country

CYO Cross Country is open to boys and girls in grades 3-8. Boys and girls participate in separate leagues. Practices may begin on August 1, followed by a regular season that begins at the end of August. For each meet, runners in grades 3-6 run 1.5 mile while those in grades 7 and 8 run two miles. The program concludes with the exciting Championships in October.

Registration Listing

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There are no programs or divisions available at the moment. Please contact your club administrator with any questions.

Summer Training Program

Summer Workout - Download Training Program

Don't worry if you are new to running when practices begin, beginners are welcome. However if you are motivated by competition it is recommended that you begin running through the summer to build a base (get into running shape early) to allow you to train harder and run further. Even beginners are encouraged to get in some consistent running on their own this summer. For those willing to start running now I attached a training plan you can use to get started. Feel free to adapt this plan around your busy and fun summer schedule. Remember, if you miss a workout, some running is better than no running, Parents and runners, before you begin please read the following:

Be safe, run with a friend or family member. Always make sure your parents know where you are running and that it is a safe route.
Run in the morning or late afternoon when it is cooler. Drink plenty of water before and after the run.
Don't eat ,especially heavy foods, right before a run as this will cause you to feel tired, sick to your stomach and cramping.
Wear well fitted running shoes. Running in inappropriate shoes can cause injury.
Begin the program with easy running until your legs get stronger. Don't go too far and too fast in the beginning or else you can burn out.
Always start the run slowly and increase your speed when you are warmed up.
Increase your mileage gradually over the summer. If you have trouble running the whole time, mix in walking and jogging. As you get stronger reduce the amount of walking and increase the amount of running. With time and consistent effort your endurance will improve and you will be able to run the entire workout without stopping too much.
Enter a 5K or fun run.
Other activities such as long,continuous bike riding, swimming laps, soccer matches, long hikes etc.are excellent ways to build endurance, but to run fast you need to run in training as much as possible. Consistency is the key.
Have fun, try to run in interesting (but safe) places.

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IWA Athletic Association

Cross Country

Registration Listing

No Programs are Currently Displayed

Summer Training Program

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