7 WiscNews-area girls cross country runners to watch for this season (2024)

Area cross country runners have their eyes set on a trip to Wisconsin Rapids for the WIAA cross country championships scheduled for Nov. 2.

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Runners will strive for personal records and try to help their respective teams claim conference titles before the postseason begins.

Here are seven girls cross country runners to watch for this fall.

Mallory Kohn, Sr., Dodgeland

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Things to know:Mallory Kohn was honored with a selection to the Wisconsin Cross Country Coaches Association's All-State second team last season.

The Dodgeland senior finished sixth in Division 3 with a time of 19 minutes and 11.9 seconds to reach the podium. Kohn's performance was a team best and helped the Trojans place fifth in the team competition.

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She also won the Kenosha St. Joseph sectional last year in 18:53.82, propelling Dodgeland to a sectional title.

Madilyn Gilbert, Jr., Baraboo

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Things to know:Madilyn Gilbert has a personal record of 20:35.6, and "one goal we have for her this season is breaking 20 minutes," Baraboo coach Julie Faylona said.

Setting a personal record could earn Gilbert her first state championships appearance, an achievement a Baraboo runner hasn't claimed since 2012.

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"Madi is successful because she has an excellent work ethic and a competitive mindset," Faylona said. "In practice she sometimes forgets to listen to her body or adjust her training based on how she feels that day. But I think Madi is improving on finding a good balance with training hard, while also remembering the importance of rest and recovery."

Charlotte Gregg, Jr., Sauk Prairie

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Things to know:Sauk Prairie coach Andy Sherman said Charlotte Gregg's combination of endurance and speed is what allows her to compete with the best runners.

The junior already holds the Eagles' cross country record with 19:45 and was the school's lone state qualifier last season.

Gregg is Sauk Prairie's top runner again this season and hopes to lower her time of 20:48.7 at this year's state championships.

“Charlotte has tremendous talent but the one area that we are going to work on improving is in-race strategies,” Sherman said. “By working through different scenarios, I’m hoping that we can help Charlotte become a very successful racer.”

Blake Brancel, Jr., Portage

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Things to know:Blake Brancel returns to her position as Portage's top runner and team captain this fall. The junior was the team's best performer at the Portage sectional last season, finishing 60th with a time of 22:57.00.

Brancel also finished 39th at the Badger Small Conference meet to end the regular season. However, her top five miles came during the Laconia Invitational on Oct. 3, when she ran 24:16.52 to place seventh in the competition.

“We expect Blake to not only lead the team to one of the best seasons we’ve had in recent years but also be one of our top front runners this season,” Portage coach Kari Krakow said. “Blake always rises to the occasion, so I expect her to not settle and keep pace with whoever is leading the team that day.”

Piper Johnson, Sr., Poynette

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Things to know:The reigning Capitol North Conference champion hails from Poynette, as Piper Johnson looks to defend her title this fall.

The incoming senior won the conference title with a time of 20:36.6, according to wi.milesplit.com and hopes to lower that mark to become a state qualifier this year.

“Piper has run some pretty fast track times and was very close to breaking 20:00 last fall,” Poynette coach Kevin Frehner said. “She has the willingness to put in the work necessary to improve and has been committed to doing the necessary work both during the year and also the offseason.”

Abby Roecker, Sr., Waupun

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Things to know:Abby Roecker's mental fortitude while running stems from being the youngest of nine children and competing with her eight older brothers growing up.

That perseverance helped the incoming senior earn a time of 23:13.00 at the Portage sectional last season, a mark she intends to steadily decrease throughout the year.

Roecker is one of several returning Warriors battling to become the team's top runner, as they look to replace their lone state qualifier from last year inJosie Kooima.

“Abby’s work ethic is fantastic and I think that's going to set her up for a successful season,” Waupun coach Bailey Bille said. “We have a talented team this year and all the girls put in the work during the offseason to be very competitive, we just need to make sure we perform that way on race day.”

Bree Motsenbocker, So., Pardeeville

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Things to know:Bree Motsenbocker earned six top-five finishes during her freshman campaign. That includes placing third at the Pioneer, Portage and Laconia invitationals.

The incoming sophomore earned her personal record at the Trailways Conference championships on Oct. 12, racing to a time of 20:40.6, according to athletic.net.

Motsenbocker hopes to improve upon her successful first year of varsity cross country and push her personal record to under 20 minutes.

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Schools in the WiscNews coverage area are: Beaver Dam, Waupun, Columbus, Dodgeland, Horicon, Hustisford, Fall River, Rio, Randolph, Cambria-Friesland, Wayland Academy, Central Wisconsin Christian, Portage, Poynette, Pardeeville, Lodi, Sauk Prairie, Reedsburg, Baraboo, Wisconsin Dells and Mauston.

Photos: Scene from Week 1 Game of the Week between Portage and Wisconsin Dells

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7 WiscNews-area girls cross country runners to watch for this season (2024)

FAQs

How many miles do girls run in cross country? ›

Over 900 men's cross country teams and over 1000 women's cross country teams compete in the three divisions of the National Collegiate Athletic Association. Men usually race 10 km (6.2 mi) or 8 km (5.0 mi), and women usually race 6 km (3.7 mi) or 5 km (3.1 mi).

What should cross country runners do in the off season? ›

Off-season should be mainly distance running at a comfortable pace. Our goal is to get in shape to “be in shape” for the first day of practice. We meet as a team once a week in July and twice a week in August, the athletes run as far as they want to, it's not a structured practice.

What are cross country runners called? ›

Cross country runners are referred to as harriers. Men and women of all ages compete in cross country, which, in the United States, usually takes place during fall.

How many runners do they need to be a cross country team? ›

Typically each team is made up of 7 runners and only the top five runners places go towards determining the team's total. In a Cross Country meet, a tie is broken by taking the place of the sixth runner for each team in the tie.

How fast are d1 cross country girls? ›

For girls, the general rule for Division 1 programs are: 800m: 2:25, mile: 5:30, 2 mile: 11:40, and 5K: 19:30 Again, there are no set guidelines, and there might be many people that disagree with me that these are the appropriate times, so you owe it to yourself to contact coaches personally and ask them what their ...

How many times a week should a cross country runner run? ›

Start out by doing double workouts on three days a week, the days on which you have easy runs scheduled. If you can maintain this level, add an extra day of double training over a period of weeks, months or even years. Sudden increases in speed and distance usually do not lead to long-range success.

What is the best body type for cross country running? ›

Shorter runners with thin body types tend to make better long-distance runners than taller runners as long and large legs make it difficult to lift and propel a body forward. Shorter strides and less weight tend to lead to greater speeds over long distances.

What does cross country running do to your body? ›

The most obvious benefits to long distance cross country running is physical. The sustained nature of long-distance running improves an athlete's cardiovascular system, reinforces the ligaments around their joints, strengthens their lungs, and helps them maintain a healthy weight.

How often should cross country runners get new shoes? ›

You should generally replace your running shoes every 300-500 miles. That's because it's around this point that the midsole cushioning on most shoes will lose resiliency and stop absorbing shock as well as when newer, which can cause more impact on your muscles and joints.

Is cross country harder than track? ›

The cons of both sports are similar; however, cross country is more high-impact for the body, so one is more injury prone as you run on different terrains more strain is added than running on a flat cushy surface which is why the right running shoe is key.

What is a cross country runners diet? ›

Foods for Runners and Joggers

Fruit and vegetables for vitamins, minerals and antioxidants. Lean protein such as fish, poultry, beans, lentils and tofu. Healthy fats such as olive oil, avocado and nuts. Healthy carbohydrates such as rice, whole grain breads/pastas and oatmeal.

Why do cross country runners wear sleeves? ›

Shielding Against the Sun's Rays

Beyond muscle support and temperature regulation, arm sleeves offer an added layer of protection against the sun's harmful rays. Shielding your skin from UV exposure becomes imperative during those long runs under the sun.

What does 7 mean in cross country? ›

A full scoring lineup for a team consists of seven runners. The top five runners score team points, with runners six and seven serving as "displacers". A team with fewer than five runners cannot factor into the team scoring.

Is cross-country running the hardest sport? ›

Cross Country, not to be confused with track, may very well be the hardest physical sport this school has to offer. The amount of effort they put in week in and week out in order to be the best version of themselves is strenuous to say the least.

How many miles is considered cross-country running? ›

International competition distances: Regulation World Athletics distances for cross-country tracks are at least twelve kilometers (between seven and eight miles) for men and five kilometers (a little over three miles) for women, often made up of several loops on a two-kilometer (one-and-a-quarter-mile) course.

How far do 12 year olds run in cross country? ›

Races vary based on age and how the cross country meet is set up. Races are generally 1 mi or 2 kilometers for runners under 9 and 2 mi or 3 kilometers for runners 9 through 12 years old.

What is a good mile time for girls? ›

Average mile time
17–21 years27–31 years
Top 1% of males6:306:39
Top 50% of males8:188:57
Top 1% of females7:487:54
Top 50% of females9:5110:51

How many miles do 7th graders run in cross country? ›

Varsity and Junior Varsiy race distance is 5 kilometers, which equals 3.1 miles... Middle School XC does not have an “official” distance, but it is usually 1 to 2 miles in length!

How many miles should a high school girl run? ›

If you are a middle distance runner, you will probably do most of your training on the track - not accumulating many road miles but instead doing fairly intensive intervals. If you are a cross country runner then you probably want to run 40 or more miles a week on the roads to be competitive.

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