Every Ranger • Every Reason • Every Day

Cross Country

Contact Information

Head Coach: Tim Williard

Email: [email protected]

Head Middle School Coach/Varsity Assistant: Adam Beggrow

Email: [email protected]

Varsity Assistant: Daniel Whitney

Email: [email protected]

Varsity Assistant: Steven Adams

Cross Country Calendar

One of our main goals this year is to be transparent on your athlete's training. To achieve this goal, we have decided to share with parents and athletes the full plan for the 2023 cross country season.

Follow the link below to access the full training calendar. You will find practice times, locations and the specific workouts planned for each day. The calendar is subject to change.

XC Calendar 2023

Cross Country Calendar

Off Season Training

I hope everyone is doing well, staying safe, and running. I am really excited to kick off another cross country season. We have cross country conditioning every Tuesday and Thursday from 9:00-10:30am during the summer. All incoming 7-12 graders are welcome to attend. Places of meeting will vary, so please join our Google Classroom for more information. Monday, July 31st will be our first mandatory practice from 9:00-10:30am at the high school track. Contact Coach Williard at [email protected] with any questions.

Hamilton Township RangersCross Country

About HT Cross Country

Cross Country is a fall sport that does not cut interested participants. The sport encourages participation to anyone in the high school and middle school from all fitness levels.

The goal of the Ranger XC program is to encourage physical fitness and health through the benefits of long distance training. The competitive nature of the sport will give a sense of accomplishment to anyone involved by allowing the athletes to set realistic personal and team goals that can be accomplished by working hard together. Our team prides itself on our FAMILY atmosphere.

WEAR ATHLETIC APPAREL AND RUNNING SHOES. BRING WATER!!!

How can I get in shape to run?

If you are new to distance running, do not worry! There are many things you can do to prepare yourself before the season starts.

1. Play a winter or spring sport. (Indoor and Outdoor Track, Basketball, and Wrestling benefit aerobic fitness the best)

2. Stay Active - Running for as little as 30 minutes a day will greatly improve your aerobic fitness. Try to run 10-15 minutes without stopping and slowly add more time to your runs each week.
3. Cross Train- Swimming, aqua jogging and biking are great ways to stay in shape and to get extra workouts in with little stress on your body.

4. Champions are made during the off season. Put in the work now to succeed in the future!