Handbook

TCA Junior High Cross Country is an entry-level team sport for 7th and 8th graders, built to prepare athletes for a 1.5 to 2.0 mile race. No experience is required. Runners train in ability groups and move up to the advanced group as they improve, so every athlete is challenged at the right level.

Across a six-week season, athletes train five days a week and race in roughly five to seven competitions. What the team asks for is simple: effort, a good attitude, and consistent attendance.

It is also a chance to be part of a program with real history. TCA cross country has qualified for the state championship every year since 2003 and raised 27 team state titles along the way. Nearly every runner who helped build that tradition started right where your athlete is starting now, in junior high. New runners are always welcome.

Cross country is a team, and how we treat each other matters. Coaches, runners, and parents keep their comments positive and encouraging.

We show good sportsmanship to everyone: teammates, coaches, parents, officials, and other runners. We cheer for every athlete on the course, and we thank our competitors, officials, and coaches for showing up and competing. Everyone who steps to the start line is showing courage and grit.

If a concern comes up, please bring it directly to the coaching staff, and please bring it early rather than waiting until the end of the season, when it may be too late to fix. We will do the same with you, and reach out if we ever sense something is off with your athlete. We are here to serve your family and make this a great experience for everyone.

The regular season runs August 10 to September 22, 2026. Practices are held Monday through Friday from 3:15–4:45 PM at North Campus fields and nearby trails. During the regular season the team generally races about once a week.

Here is how a practice day works:

• Runners meet at the bleachers on the south end of the track, in running gear, ready to run at the start time.
• Change into running gear in the JH restrooms. The locker rooms are reserved for the varsity high school teams.
• Backpacks can be left in the stadium where we meet.
• We run on a variety of trails around TCA. Safety comes first, and the different routes keep training interesting and fun. See where we run for more on our usual trails.

After the regular season wraps, qualifying athletes may have the chance to compete in the Colorado State Middle School Cross Country Championship in mid-October.

Post-season practice details and logistics will be shared with qualifying athletes and their families as that opportunity comes into focus. If your runner is in the mix, we will keep you posted so you know what to expect.

Consistency starts with showing up to practice. Attending regularly is what builds fitness over the season and helps your runner progress safely.

Workouts build in mileage and intensity as the season goes on. Along the way we focus on core strength, proper running technique, race strategy, diet, and rest, because all of those matter as much as the running itself.

Training alternates between hard and easy days. Runners get an easy day before and after each competition so they show up to races fresh and recover well afterward.

Everyday practice. Athletes need shorts, a t-shirt or sleeveless top, socks, running shoes, and a digital watch. Non-cotton clothing works best for running and helps your athlete stay comfortable in changing weather.

Athletes who forget their running shoes will not be allowed to practice that day. Running without proper shoes is an injury risk we take seriously. If your athlete forgets their shoes, we will require them to call to be picked up. Due to liability, we cannot allow your athlete to stay unattended.

Getting the right shoes. The right running shoe makes a real difference. We recommend visiting a local running store like Colorado Running Company or Runners Roost, where your athlete can try on several pairs and run on the treadmill to find the correct fit. Both stores offer a TCA athlete discount (amount confirmed by coaches each season). Save these shoes for practices and races only.

Pack a running bag. Colorado weather changes fast. Have your runner keep a bag stocked with a long-sleeve shirt, a brimmed hat, a beanie, light gloves, a windbreaker, and athletic pants so they are ready for anything.

Good running starts with good fuel. Athletes should eat something light before practice and hydrate steadily throughout the day.

• Bring a 16 ounce water or non-caffeinated, non-carbonated drink to practice.
• During the season, steer clear of sodas and caffeinated drinks.
• Water is best before running. After practice, a carbohydrate recovery drink plus an energy snack helps the body bounce back.
• Round out the day with protein-rich meals to support recovery and growth.

Consistency is how runners get stronger and stay safe. Athletes need to complete at least five practices before their first competition, and we encourage attending every practice.

• If a prior commitment keeps your runner from practice, let the coaching staff know in writing so we can track our athletes. Runners are responsible for making up their missed weekly miles on their own.
• If your athlete is playing another sport, please tell us so we do not overload their body and risk injury.
• If your athlete is sick, injured, not fully recovered from the previous day, or has something else going on, please contact the coaching staff so we can support them and assign an alternate workout when needed.
• We fully support seeking medical care, physical therapy, massage, or chiropractic help so an injured athlete can finish the season healthy.

Every academically and medically eligible athlete competes in meets. Here is how the races break down:

• The top seven runners race in the A-level race. Everyone else runs in the open-level races. Initial A-level racers will be determined by a time trial in the first two weeks of practice.
• 7th and 8th graders compete together, in separate boys and girls competitions.
• Runners earn a spot on the A team by running a faster time in an open race than a current A-team member.
• If an A-team runner misses a race, they may run in the open race before regaining A-team status.

Final decisions are made by the coaching staff based on the circumstances. Our goal is to give every athlete a fair path to compete and improve.

Runners are issued a TCA cross country uniform to wear at meets. Please care for it and keep track of it, since each athlete is responsible for their own. Wash uniforms in cold water and hang dry to prevent shrinking.

TCA cross country t-shirts and hoodies can be ordered during the first week of practice. Shirt and hoodie prices are TBD; coaches will announce them then. Parents and siblings are welcome to order too. Team pictures are taken during the first two weeks of practice.