work hard, play hard, RUN FAST!

Cross Country Season


Cross Country Season is the best! Tuesday/Thursday practices focus on athletic development through agility, efficient running technique and XC "speed". Sunday practices are long-runs through various forest preserves through out the Western Suburbs.  Parents are known to run the paths on Sundays. 

Sunday runs are at Swallow Cliff, Waterfall Glen, Blackwell Forest Preserve, Bull Frog Lake, Millennial Park. 

Athletes, ages 9-15,  who are already training with their middle school team, or participating in a sport that requires a good amount of aerobic activity would register for the Short Season.  Dedicated Flyers, who attend all  3 practices and run a 2 x per week on their own, would register for the Long Season. Participants  must be able to run 8-11 minutes, easily, without stopping on the first day of practice.

If you have questions regarding your child's ability to feel comfortable at a Flyers practice, please email to discuss.  Our Track season is for everyone but we are a little cautious with our XC season as they need to enjoy practices and be willing to get better and run farther.  

Cross country is about teamwork.  Our 2014 3rd place national team had a few of the top 20 runners and a few of the last place runners in the division, and they all made it possible to run at nationals by practicing as a team.

Our girls won the Hinsdale Rotary Run 3k for at least 5 years straight and the boys weren't far behind.  Other than the one community race, we gain experience and compete at the Belvidere, Batavia, Elgin Sharks, Rockford WIldcats meet and the AAU State Championship, USATF State Meet and the CCCNYC National Meet-November 23rd in Shelbyville, IN.  It is not necessary to run at every event except for AAU State.

There are many ways to qualify for nationals.  Achieving a time, be one of the top 20 at a CCCNYC Qualifying event, being part of a qualifying team. Utilizing this race equivalency calculator, individual runners may qualify based on times at race distances ranging from 1500m to 5K. Qualifying times are:

Age Distance Girls Boys   

6-8 2K        12:00       12:00   

9-10 3K      14:00       13:30   

11-12 3K      13:30        13:00   

13-14 4K    17:30        16:00  

 13-14 5K    22:10       20:15