Team Home | Fairfax Home School Athletics
FHSAA seeks to glorify Jesus Christ by serving home schooling athletes and families through competitive sports.

Home
 
 
My my My my
 
 
 
 
 
 
Change Team: 
FHS XC: Workout Plan, Oct. 17-23
by posted 10/16/2021

Key point:

  • Home stretch. We have three weeks left in the season. We start to back off the quantity a little and turn up the speed. Keep getting the easy to moderate days in, to work the soreness and acids out of your system.

Note the Saturday practice is at LAKE ACCOTINK.

 

Day

Middle school

High school

Sunday

Off

Off

Monday practice at South Run

Mini hurdles

3x800m repeats

2x400m repeats

Continuous run, 35-40 minutes

Mini hurdles

4x800m repeats

2x400m repeats

Continuous run, 35-40 minutes

Tuesday

25-35 minute easy to moderate pace

Wednesday practice at Lake Accotink

2x1200

2x800

2x400

One-mile cooldown

2k, 1m, 1200, 800, 2x400

One-mile cooldown

Thursday

25-35 minute easy to moderate pace

Friday

25-35 minute easy to moderate pace

Saturday practice at Lake Accotink

Mini hurdles

40 minute continuous run

Hawks relay


 
Bookmark and Share
 
FHS XC: Workout Plan, October 10-16
by posted 10/09/2021

Key point:

  • Quantity week. We have four weeks left in the season. This week is a peak in terms of quantity. After this, the focus will shift more to speed. Keep getting the easy to moderate days in, to facilitate recovery and preparedness for the heavy days.

 

Day

Middle school

High school

Sunday

Off

Off

Monday practice at South Run

Mini hurdles

5-6x400m repeats

Continuous run, 35-40 minutes

Mini hurdles

6-8x400m repeats

Continuous run, 35-40 minutes

Tuesday

25-35 minute easy to moderate pace

Wednesday practice at Lake Accotink

2x1-mile

2x800m

2x400m, if time

One-mile cooldown

Varsity boys: 3x2k, 2x400m

Girls and JV boys: 2x1-mile

2x800m

2-4x400m

One-mile cooldown

Thursday

25-30 minute easy to moderate pace

30-40 minute easy to moderate pace

Friday

10 minute warmup, 5-6 strides, 10 minute cooldown

Saturday meet in Waynesboro

Warmup, race, at least one mile cooldown

 


 
Bookmark and Share
 
Fall 2021 Cross Country Information
by posted 06/04/2021

Head Coach: Andy Swiston

Assistant Coaches: Amanda Turk, Hope Schaaf, Mimi Thomas

Team Manager: Nellie Boyer

Other volunteers: Looking for assistant coaches and trainers to interact with the kids and help at practices and meets.

 

Conditioning: July 7 - August 21 

Monday & Wednesday, 7:30-9:30 AM; Saturday, 8-10 AM

Locations: South Run Rec Center, Lake Accotink, Burke Lake, Fountainhead Regional Park

Attendance at conditioning is highly recommended but not formally required--there should be no worries about conflicts with family vacations, summer camps, etc. The objective is to prepare people for tryouts and the season, by which time athletes will be expected to run 5-6 days per week.

 

Tryouts and season:

August 23-September 4 (tryouts); September 6-November 13 (season)

Monday, 4-6 PM

Wednesday 4-6 PM (tentative, depending on track availability; could be as late as 5:30-7:30)

Saturday, 8-10 AM (excluding weeks with meets)

Locations: Same as conditioning, plus an FCPS track TBD and/or Redeeming Grace Church

Tryouts are less about running a certain speed and more for you to try out cross country as well as us to gauge your commitment. There is not a set number of team members—spots will be offered based on attitude and effort.

Cancellation policy: Practice will be called off in case of thunderstorms or heavy rain. Practice will go on in light rain.

Meets: 5k for high school, 2-mile for middle school. The intention is for all team members to participate in all meets. Some meets may not offer middle school races, but middle schoolers may have the option to run with high schoolers in those meets. Meets are held Saturdays and occasionally on weekday afternoons. The number of meets will vary depending on scheduling availability—aiming for 7 to 8. We will aim to host a meet at Lake Accotink on a Saturday morning in October. Locations will vary from local to 1-2 hour drive. Parents are allowed to work out their own carpool.

 

Costs:

Registration fee: $30, must be paid before an athlete can participate in conditioning or tryouts.

Season fee: Final fee for the year will be determined based on budget and communicated during tryouts (fee in the past has been $180-$200). Once a spot on the team is offered, the athlete has 48 hours to accept the spot on the team by paying the fee.

Black singlet to be purchased in the Online Store for $25 once a spot on the team is accepted. Singlet can be used from track or previous years and can be re-used in the future. Uniform is completed by a pair of entirely black shorts provided by the athlete.

 

Other equipment: A pair of running shoes. Ideally, a wristwatch with stopwatch function. GPS is not needed.


 
Bookmark and Share
 
Contacts
 
Next 10 Events Full