Cross Country Fitness Speed Assessment
800m in 2:55 2min rest
Shuttle run in 35sec 1min rest
400 in 1:25 1min rest
Shuttle run in 35sec 1min rest
Shuttle run in 35sec 1min rest
400 in 1:20 1min rest
Shuttle run in 35sec 2min rest
800 in 3:15
400 = 1 lap 800 = 2 laps
Shuttle run = Three successive sprint and returns @ 6, 18 and 60 yards. • Times are based on expectations of varsity runners. Performance expectations will vary based on experience.

Cooper 12 minute Run Assessment
Cover as much distance as possible in 12 minutes

Pace Chart -TOP 12 in Each Class Qualify for State Open
Boys’ MM ---------------------------Girls’ MM
Top 10—5:40 pace -------------------Top 10—6:30 pace
----20—5:45 --------------------------20—6:57
----30—5:54 --------------------------30—7:03
----40—5:59 --------------------------40—7:15
----50—6:04 --------------------------50—7:20