Frequently Asked Questions
How long are your workouts?
Typically, the varsity team runs five miles a day, and the JV and 3rds teams run four and three miles per day, respectively. We warm up with an easy mile and stretch every day to create time to talk and to prevent injury over the long term. Then we begin the workout which lasts for about an hour, including water breaks and rest intervals. Practices run from 1-2 hours, five days a week.
Are there try-outs?
No, we have a program designed to allow everyone to train and compete. Among the 31 runners on the 2002 team, for instance, we fielded an All-ISL senior who owns course records (Austin Watson ’03) and 8th graders who have never run before. Our program believes that everyone can grow into a good runner and learn a lot from the dedication it takes to run cross-country.
Is summer running necessary?
For competitive runners, summer mileage offers a huge advantage, so we encourage the varsity members to run according to the 300, 400 or 500-mile program. Over the years, coaches have noticed that athletes who train over the summer get sick less, injured less, and become faster and faster. While those mileage numbers look big, athletes spread the mileage over 100 days of vacation, and each week includes at least one rest day and easy recovery runs of 20-30 minutes. Over the summer, athletes emphasize long, steady runs, not speed.
How do workouts vary?
Yes, in a typical week, no two workouts are alike. We agree with the current wisdom among running coaches that one long run (about 60 minutes), one tempo run (of 90 percent effort), and one speed run (such as 10 x 400 on our track, or, better, a race) does the trick. Usually, we add to that one recovery run of 30 easy minutes and another recovery day of yoga and a pool workout (which is great on those hot days). This way, we keep things fresh during a season when a varsity runner logs 270 miles over 10 weeks!
How do cross country runners manage all of their obligations?
Over the years, we’ve found that the discipline and release of running actually complements the serious academic and extracurricular program at Milton. Our team earns some of their best grades in the fall during the season. Captain Arkady Ho (’03), for example, has time to sing in an a cappella group, play violin in the orchestra, work as a peer counselor, indulge in the Asian Society’s activities, and enjoy time in his dorm with friends. The fall is busy, but it’s also rewarding to work running into your schedule and bond with a team.
Do runners need special equipment?
We encourage athletes to start the season with a new pair of shoes and, if you are serious, a pair of racing spikes or flats. The team supplies uniforms, warm up jackets and pants, and water bottles; and we make available performance t-shirts (made of Cool Max) and cotton t-shirts earned by special performances.
