Cross Country (XC), Track & Field (TF)

This is a general information page to introduce Cross Country and Track & Field to people who wish to learn more about it.

Cross Country - Cross Country is a sport where a distance is run over varying terrain for a certain distance. In H.S., most run 3 miles or 5k for boys and girls. Some H.S.'s run 2 miles, it depends on the conference. When you get to Jr. Colleges, the men run 4 miles, the womem 3 (5k). In College, Men run 8k, Women 5k, except for NCAA Nationals where men run 10k. Top 7 runners make a team. Scoring is the same as place. 1st gets one point, 2nd 2 etc.. Runners not on a team do not displace. So if a single unattached runner came in 2nd, the 3rd place runner on a team gets 2 points. Only the top 5 are used for scoring unless a tie occurs, then the 6th and 7th runners are used until the tie is broken. The tie stands (in some conferences) if after 7 runners, the tie remains. Other conferences have rules allowing the placing of runners to determine a tie-break. The team with the lowest score wins.

Track & Field - Track and Field (sometimes called Athletics since these were the first games ever held) consists of running events and field events summarized below: (note distances should be in meters but H.S.'s still use yards) Note: These are not specific in any way, they are meant to accomodate the simplest explanation.

• Running Events:
  • Sprints/Hurdles (use starting blocks)
    • 100m - Sprint for 100m. Often the premier event of the meet.
    • 100mH - 100m Hurdles for women only. 10 flights of hurdles.
    • 110mHH - 110m High Hurdles for men only. 10 flights of hurdles.
    • 200m - Sprint for 200m. Lane assignment is now a factor since a curve is run.
    • 300mIH - H.S. race equiv to 400mIH.
    • 400m - Sprint for 400m. (1 lap)
    • 400mIH - 400m Intermediate Hurdles, men and women. 10 flights.
  • Middle Distance
    • 800m - 800m run. 2 laps
    • 1500m - "Metric mile" 3.75 laps.
    • Mile - H.S. race, 4 laps.
  • Distance
    • 2000m Steeplechase - 5 laps. 4 Barriers, 1 water jump per lap.(barriers are the HUGE hurdles you see on the side of tracks, rarely in H.S.)
    • 3000m - Womens race, slowly being phased out for the 5000. 7.5 laps
    • 3000m Steeplechase - Mens race, slowly running for women also but the barrier adjustments are costly to replace. 7.5 laps, 4 barriers 1 water jump per lap except the 1st lap up to the finish line.
    • 5000m - 12.5 laps, men and women.
    • 10,000m - 25 laps, men and women.
  • Relays (note some relay meets can make up just about any relay format they want, these are the standards:)
    • 4x100m Relay - 1 lap, 4 runners. Baton must exchange within the exchange zone (usually big triangles in lane). Runners may use an acceleration zone (usually small triangles in lane) to get a running start.
    • 4x400m Relay - 4 laps, 4 runners. Baton must exchange within a zone depending on the stagger of the race.
    • 4x800m Relay - 8 laps, 4 runners. Same baton req.'s as 4x4. Often called the "2 mile relay". Run only in select meets.
    • 4x1600m Relay - 16 laps, 4 runners. Run only in select meets.
    • Sprint Medley Relay - 200, 200, 400, 800. (order may be different)
    • Distance Medley Relay - 800, 400, 1200, 1600.(order may be different)
    • Custom: Weightmans relays, 800m relay:4x200's, etc..

• Field Events
  • Hammer Throw - Shot put on a wire with a handle. Hammer is thrown is a circular motion similar to discus. (not done in H.S.)
  • Shot Put - Metal Ball put from the chin area.
  • Discus - Disc thrown in frisbee fashion from the inside of the hand.
  • Pole Vault - Vault over a bar with a pole, usually fibergalss.
  • High Jump - Jump over bar, usually done by arching the back (fosbury flop).
  • Long Jump - Jump into sand pit from a board, running start.
  • Triple jump - Hop, Skip, Jump, from board. Measured from first hop off board.
  • Javelin - Metal "spear" thrown for distance. Measured from point of contact, but rules vary. Not done in H.S.

Scoring is determined by formula. (10,8,6,5,4,3,2,1) is a typical invite scoring where 10 points for 1st place, 8 for second etc.. are awarded and totaled for each team. Conferences and leagues have different scoring for their own areas and meets.