SETON CROSS COUNTRY: THREE THINGS FOR FAMILIES
1. TEAM STANDARDS AND CUTS
Cross country is a cut sport at Seton. Cuts are not made on talent alone and they are not a surprise. Every athlete knows the number they need to hit before the season starts.
Each athlete must meet the 5K standard for their year in the program. The standard rises every year, because four years in this program should make you faster.
| Year in program | Boys 5K | Girls 5K |
|---|---|---|
| First year | 28:00 | 34:00 |
| Second year | 26:00 | 32:00 |
| Third year | 24:00 | 30:00 |
| Fourth year | 22:00 | 28:00 |
Standards are evaluated at the start of the season. An athlete who has not met the standard yet is not cut on day one. They are told exactly what they need and given the early season to run it. Roster decisions are final and there is no appeal process. In practice, an athlete who attends consistently, trains as assigned, and stays eligible meets their standard.
2. PARENTS AT PRACTICE
Parents do not stay at practice. After drop-off, please leave the site. This is not about hiding anything. Athletes train differently when a parent is watching, and a coach's attention belongs on the runners spread across a track or a park, not on managing spectators. Any exception requires written authorization approved by Coach Dean in advance.
If you want to see what practice is like, communicate in writing with Coach Dean and he will arrange it. If any parents would like to run with the team, as long as they are cleared and have a safe environment, that can be arranged.
3. COMMUNICATION
All communication is encouraged through SetonXCTF.com. Messages to coaches, to the team parent coordinators, and between team families all run through the site. It keeps everything in one place, it keeps parents and the school visible on every thread, and it means nothing gets lost in a text chain. Coaches respond within 24 hours, except in the window immediately following a meet.
1Welcome to Sentinels Cross Country
Cross country is the most honest sport in high school athletics. There is no bench, no politics, and nowhere to hide. Every athlete on this roster gets to race. What you put into the summer, into the early mornings, into the miles nobody sees. That is exactly what shows up on the course in November.
We are glad your family is here. This handbook exists for one reason: so that no athlete, parent, or coach ever has to guess. Where to be, when to be there, what to bring, how a meet works, what earns a letter, who to call. It's all in here.
Read it once as a family before the season starts. Then keep it bookmarked. If something isn't covered, tell us and we'll add it next year.
What We're Actually Building
Seton Catholic's mission is to form courageous leaders, loving servants, and determined learners. Cross country happens to be an unusually good place to do that. The sport asks a 15-year-old to voluntarily do something hard, repeatedly, in the heat, when it would be easier not to, and then to do it for teammates rather than for a stat line.
Our program is built on four commitments:
Faith First
We pray before every practice and every race. Athletics is not separate from formation. It's one of the places it happens.
The Pack Wins
Cross country is scored on your top five. Our fifth runner matters more than our first. We train as a pack and we race as a pack.
Consistency Over Heroics
Nobody gets fast in one workout. They get fast by showing up 90 days in a row. Attendance is the training plan.
Cuts Are Not a Surprise
Cross country is a cut sport at Seton. Cuts are not made on talent alone. Every athlete knows the number they need to hit before the season starts, and in practice, an athlete who attends consistently, trains as assigned, and stays eligible meets their standard. See the 5K standards.
Your child may be brand new to running and finish last in their first race. That is completely normal and it is not a problem. The runners who improve the most over four years are almost never the ones who were fastest as freshmen. Please give this sport a full season before judging it.
2Coaching Staff & Athletic Department Contacts
Cross Country Coaching Staff
| Role | Name | |
|---|---|---|
| Head Coach | Dean Ouellette | douellette@setoncatholic.org |
| Assistant Coach | Scott Bromley | sbrommer56@gmail.com |
| Team Parent Coordinator | Dana Terrazas | danamterrazas@gmail.com |
| Team Parent Coordinator | Arcelia Gonzalez | arcegonz2001@yahoo.com |
Seton Catholic Athletic Department
| Role | Name | |
|---|---|---|
| Director of Athletics | Jim Shewbridge | jshewbridge@setoncatholic.org |
| Assistant Athletic Director | Autumn Kish | akish@setoncatholic.org |
| Athletics Administrative Assistant | Jennifer Hutchison | jhutchison@setoncatholic.org |
| Athletic Trainer | Chantelia Hunting | chunting@setoncatholic.org |
Jennifer Hutchison handles registration, transportation, early release, and Senior Night. Chantelia Hunting is the first call for any injury, medical clearance, or return-to-play question.
How We Communicate
| Channel | Used For | Who Sees It |
|---|---|---|
| SetonXCTF.com | Practice changes, meet reminders, day-of logistics, schedule, results, records, attendance, roster | Athletes + parents |
| SetonXCTF.com messages | Messages to and from coaches, team parent coordinators, and other team parents | Coaches, parents, team parent coordinators |
| Final Forms | Registration, physicals, clearance status | Parents + athletic dept. |
Seton Catholic follows Safe Environment protocol. All digital communication between coaches and athletes happens on team platforms or in group email/text where parents and the school have visibility. Coaches and students may not communicate one-on-one by social media, DM, messaging app, text, or phone call. If a phone conversation is necessary, it happens with parent consent and a parent present. In-person meetings take place in open, visible areas or with a second adult present.
If you ever receive a one-on-one message from a coach, that is not our policy. Please tell the Athletic Director immediately.
Coaches will respond to messages on SetonXCTF.com within 24 hours, except in the window immediately following a meet (see the 24-Hour Rule in Section 15).
3Getting Cleared to Run
No athlete may practice, condition, or compete until Final Forms shows "Clearance Approved." This is not a coach's decision and there are no verbal exceptions. If your status is incomplete, pending, or expired, you sit out, even if the paperwork is "in the mail." Please handle this early; it is the single most common reason an athlete misses the first week.
Everything Required, in Order
- Final Forms Athlete Registration profile completed and approved. All registration goes through Final Forms only. Do not bring paperwork to the school.
- AIA Physical Evaluation: every page of the packet completed and uploaded. Must be dated no earlier than March 1 of the current calendar year. Must be signed by an MD, DO, PA-C, or NP with practice stamp affixed. A physical that is missing even one page will not clear.
- AZPreps365 Academy (Brainbook + Opioid trainings), completed once during high school, but the certificate must be uploaded every year.
- Transportation Consent Form: once per school year. No longer requires a notary.
- ImPACT Baseline Concussion Test: completed before the first meet. The Athletic Trainer communicates testing procedures each year and will confirm whether your athlete is due to retest.
- Athletic fee paid through your FACTS account.
Transfer Students
Transfer students must complete AIA Form 550. Because cross country is an individual sport under AIA rules, a transfer is ineligible for 50% of scheduled opportunities, including invitationals and tournaments. Do not assume eligibility. The Athletic Director must complete the Form 550 review and confirm clearance in writing before an athlete is activated on the roster. Families should also read the AIA Prior Contact Rule (15.12.4.14), which can trigger a full year of ineligibility if an athlete trained with, attended a camp run by, or practiced under a Seton coach in the year before transferring.
Multi-Sport Athletes
Seton encourages multi-sport participation, and cross country is one of the best possible base-building seasons for spring track, soccer, and basketball athletes. Select every sport you intend to play when completing your Final Forms profile. An athlete may transfer from one sport to another during the same season before the first scheduled contest; after that, written permission from the Athletic Director is required.
4Season Calendar
AIA Key Dates: 2026 Cross Country Season
| Date | Event |
|---|---|
| Mon., Aug. 3, 2026 | First day of official practice (AIA) |
| Mon., Aug. 24, 2026 | First allowable contest (AIA) |
| Sat., Oct. 31, 2026 | Regular season ends |
| Thu., Nov. 5, 2026 | Sectional Championships, Crossroads Park |
| Sat., Nov. 14, 2026 | State Championships, Cave Creek Golf Course, 15202 N. 19th Ave., Phoenix |
Seton Catholic competes in Division III, East Section for cross country. Note this differs from our track & field and football classifications.
Seton Cross Country Team Calendar
| Date | Event | Notes |
|---|---|---|
| Mon., Aug. 10 | Parent & Athlete Meeting | Handbook review, volunteer sign-ups, Q&A |
| Thu., Aug. 13 | 2K Time Trial | Baseline for seeding |
| Fri., Oct. 9 | Epic Tourneys XC Invite (our home meet) | Seton hosts and runs this meet. All-hands volunteer day for every family. |
| [DATE] | Senior Night | Coordinated with Jennifer Hutchison |
| [DATE] | End-of-Season Banquet | Awards, letters, senior recognition |
Meet Schedule
The full, current meet schedule, with start times, courses, and bus departure times, lives on SetonXCTF.com. That is always the authoritative version. Anything printed here or handed out in August will change.
| Date | Meet | Location | Levels Racing |
|---|---|---|---|
| Sat., Aug. 29 | 32nd Annual Chandler XC Invite | [COURSE] | [V / JV] |
| Fri., Sep. 4 | Western Equinox XC Invite | [COURSE] | [V / JV] |
| Sat., Sep. 12 | Fountain Hills Invitational | [COURSE] | [V / JV] |
| Fri., Sep. 25 | Desert Twilight XC Festival | [COURSE] | [V / JV] |
| Fri., Oct. 9 | Epic Tourneys XC Invite (HOME) | [COURSE] | [V / JV] |
| Thu., Nov. 5 | AIA Sectional | Crossroads Park | Qualifying entries |
| Sat., Nov. 14 | AIA State Championship | Cave Creek Golf Course | Qualifiers only |
| Sat., Nov. 21 | NXR Southwest Regional Championships | [COURSE] | Postseason, by selection |
| Sat., Nov. 28 | Arizona HS Open 5K Championship (XC on the Track) | [COURSE] | Postseason, optional |
No individual runner may compete in more than 12 meets per season, and no school may schedule more than 12 varsity meets or 10 JV/freshman meets. We deliberately hold athletes out of some meets to keep them fresh and legal for November. Missing a meet is often a coaching decision, not a punishment.
5Practice
Schedule
| Session | Days | Time | Location |
|---|---|---|---|
| Regular practice | Monday, Tuesday, Wednesday, Thursday | 5:15 to 7:20 a.m. | Seton Track |
| Saturday long run | Saturday | 5:30 to 7:30 a.m. | Paseo Vista Recreation Area |
August practice in Chandler routinely starts at 96–105°F. We run early. Athletes should expect morning practice through the hottest weeks and should plan sleep, breakfast, and rides around that. Practice times will shift during the season. Changes are always posted to SetonXCTF.com.
What a Practice Looks Like
- Check-in & prayer. We start on time, together.
- Dynamic warm-up. 10–12 minutes of drills and mobility. Not optional; this is where injuries get prevented.
- Main session. Easy run, workout, or long run depending on the day.
- Strides. Short, fast, relaxed accelerations.
- Cool-down & core. Easy jog, then core/strength work.
- Stretch, hydrate, announcements, dismissal.
Practice typically runs about two hours. Athletes are dismissed by a coach, not by the clock.
Practice Rules
- Be dressed and ready at start time, not arriving at start time.
- Two water bottles minimum in August and September. Arrive already hydrated.
- No earbuds, headphones, or phones during practice. You need to hear traffic, coaches, and teammates.
- Nobody runs alone. Stay in assigned groups. If you drop off the group, you tell someone.
- Run facing traffic on roads; stay right on paths and pass on the left.
- Report every injury the day it starts, to a coach and to the Athletic Trainer. Not next week.
- Finish the workout you were given. If you need to modify it, that's a conversation with a coach, not a solo decision.
- Take your trash and equipment with you. We leave every site cleaner than we found it, on campus and away.
- Nobody leaves campus until dismissed and a coach knows you have a ride.
Supervision & Pickup
A coach remains on campus until the final athlete has been picked up. Please arrange rides so athletes are not waiting long after dismissal, and please tell a coach if you are running late rather than letting your athlete stand outside guessing.
6Attendance
Distance running is the one sport where attendance and results are almost the same thing. A runner who misses two weeks in September cannot make it up in October. The fitness simply isn't there. This is our most important policy and the one we enforce most consistently.
Per Seton Catholic athletic policy, attendance at practices and contests is mandatory. Athletes may be excused if a request is made to the coach well in advance and approved. Outside of genuine emergencies, last-minute requests to miss a practice or meet will be denied.
Excused vs. Unexcused
| Excused (with advance notice) | Unexcused |
|---|---|
|
|
How to Report an Absence
Notify the head coach by message on SetonXCTF.com at least 24 hours in advance whenever possible. For same-day illness, a parent notifies the coach before practice starts. Telling a teammate is not notification.
Consequences
| Situation | Result |
|---|---|
| Unexcused absence from practice | Athlete does not race at the next meet |
| Unexcused absence from a meet | Meeting with coach + parent before returning to competition; may affect varsity standing |
| Chronic lateness | 1st: warning · 2nd: conversation with parent · 3rd: held from a meet |
| 5 or more total absences in a season | Review of roster status with the athlete, parent, and Athletic Director |
| Quitting mid-season | Forfeits all end-of-season awards and letter eligibility |
Students must be present for more than half of the official school day to participate in a practice or meet that day. Athletes absent for more than four periods Monday–Wednesday, or more than two periods Thursday–Friday, may not participate. Athletes are also expected to be in school the day after a meet, regardless of what time the bus got back.
A team must have five finishers to score at a meet. If we show up with four, our team result is erased entirely and every teammate's race stops counting. Your attendance is not just about you.
7Code of Conduct & Team Standards
Every Seton athlete agrees to the school's Athletic Code of Conduct. Athletic participation is a privilege, not a right. The full code lives in the Seton Catholic Parent and Athlete Handbook; the commitments most relevant to us are below.
I Will…
- Be a worthy representative of God, Seton Catholic Prep, my coaches, and my team.
- Treat opponents with respect. On a cross country course that means encouraging the runner next to you, thanking course marshals, and never taunting anyone you pass.
- Respect the judgment of officials and abide by the rules of the contest.
- Refrain from foul, obscene, or threatening language or gestures.
- Be a responsible teammate: no gossip, no hazing, no derogatory remarks.
- Place the good of the team over my own personal achievement.
- Attend every practice and meet unless excused by a coach.
- Care for and promptly return all equipment and uniforms issued to me.
- Maintain my academic eligibility, including a passing grade of at least 70% in every class.
School Policy Athletes Must Know
| Policy | Standard |
|---|---|
| Tobacco / vaping | Possession or use = immediate suspension from athletic participation until further notice |
| Alcohol | Use, possession, or being present at a gathering where alcohol/illegal drugs are used = immediate suspension. To avoid penalty, leave immediately. |
| Illegal drugs | Use, possession, or presence = immediate suspension for the remainder of the school year |
| Second violation within the same academic year | No participation in any organized athletic activity for the remainder of the school year |
| Tattoos & jewelry | No visible tattoos and no jewelry at any Seton athletic event, including practice |
| Hazing | Strictly prohibited under Seton's Hazing Prevention Policy and A.R.S. 15-2301. Consent is not a defense. Report to the Dean of Students. |
General consequences for handbook violations range from suspension from practice, to suspension from contests, to dismissal from the team, as determined by school administration, the Athletic Department, and the coaching staff.
AIA Ejection Rule (16.3)
Cross country ejections are rare, but the rule applies to us.
- Athlete, first ejection (non-fighting): ineligible for the next contest at that level and all other contests during that interim at any level.
- Athlete, second ejection (non-fighting): ineligible for the next two contests.
- Athlete, third ejection: cessation of the season.
- Fighting ejection (cross country): ineligible for the next two contests, plus completion of an NFHS Sportsmanship course to regain eligibility.
- Coaches: a first ejection costs the next two contests. Ejection for fighting or flagrant contact with an official ends the coach's season, as does a third ejection in one season. All ejected coaches must complete an NFHS Sportsmanship course.
Spectators are covered separately under Seton's own policy. See Section 15.
Social Media
Athletes are highly recognizable representatives of the school. What you post is part of how the program is perceived. Official team social media is run by coaches only. Students do not post to program accounts. Tag @SCPAthletics and @SetonXCTF when posting about the team so the athletic department and the program can amplify it.
Uniforms
- Race uniforms are school-issued, checked out to you, and returned at the end of the season. They are not yours to keep.
- All items must be returned within 10 days of the last scheduled contest or a $200 fee is charged to your FACTS account. Awards and honors may also be withheld.
- Uniforms may not be altered in any way without written approval from the Athletic Director.
- AIA rule: at sectionals and state, all runners must be in school uniform. Violating teams are disqualified. Wear exactly what the coach issues.
- Girls' performance shorts must have a minimum 5" inseam for practices, meets, and off-campus Seton athletic events per school policy. Shirts must be worn at all times.
- Families are responsible for laundering issued items.
8Academic Eligibility
You are a student first. Eligibility is determined by grade checks and report cards, and coaches receive a weekly eligibility report every Monday morning.
| Situation | Status |
|---|---|
| Failing two or more classes | Ineligible until the next grade check |
| Failing one class with a 70%+ average in all others | Ineligible for one week; must complete the Grade Check Form to regain eligibility |
| Failing one class with an average below 70% | Ineligible |
| Withdrawing from a class you were failing | Remain ineligible until the next eligibility period |
Key Dates
- First grade check: approximately September 28, 2026 (the 6-week mark).
- Grade checks then run weekly for the rest of the semester.
- Second semester first check: approximately February 15, 2027.
Regaining Eligibility (one failure, 70%+ average)
- Complete the Grade Check Form with the teacher of the course you are failing.
- Return it to the Assistant Principal in the front office by Friday at 1:00 p.m. (or the last day of classes that week).
- Eligibility is restored for the following week. This process can be repeated as long as you keep completing the action items.
Ineligible athletes may still practice, and we expect them to. They may not compete, may not travel with the team, and may not wear team gear to a meet they attend on their own. Losing fitness on top of losing eligibility helps nobody.
9How We Train
Cross country training is not complicated, but it is easy to get wrong. Almost every injury we see comes from one of three things: doing too much too soon, running easy days too hard, or wearing dead shoes. This section exists so athletes and parents understand what we're doing and why.
The Workout Vocabulary
| Term | What It Means | Effort |
|---|---|---|
| Easy / recovery run | Conversational running. The backbone of the sport. Most weekly mileage is here. | You could talk in full sentences |
| Long run | The week's longest continuous effort, usually Saturday. Builds aerobic endurance. | Easy pace, longer duration |
| Tempo | Sustained "comfortably hard" running. Raises the pace you can hold before fatigue sets in. | Short phrases only |
| Intervals / repeats | Hard segments (e.g., 800m or 1000m) with jog recovery between. Builds speed and race tolerance. | Hard, but repeatable |
| Fartlek | Swedish for "speed play," alternating harder and easier segments inside one run. | Mixed |
| Strides | 4–8 relaxed 15–20 second accelerations. Keeps the legs sharp without adding fatigue. | Fast but relaxed |
| Hills | Repeats up a grade. Strength work disguised as running. | Hard |
| Taper | Reduced volume before championship races so the work you've done can surface. | Light |
Running easy days too fast. Easy days exist to let the body absorb the hard days. An athlete who turns every run into a race gets tired, then flat, then hurt, usually right around the championship meets. If a coach tells your athlete to slow down, that is the workout.
Weekly Mileage Guidelines
These are typical ranges, not targets to chase. Every athlete's plan is individual and set by the coaching staff. Volume is built in the summer; during the racing season we hold or reduce mileage as intensity rises.
| Year | New to running | Experienced |
|---|---|---|
| Freshman | 15–25 miles/week | 25–30 |
| Sophomore | 20–30 | 30–40 |
| Junior | 25–35 | 35–50 |
| Senior | 30–40 | 40–65 |
Rule we don't break: build volume gradually and only one variable at a time. Jumping mileage quickly is the fastest route to shin splints, tendonitis, and a stress fracture.
Strength, Mobility & Sleep
- Core and hip strength after most runs. This is injury prevention, not extra credit.
- Sleep is the best recovery tool that exists. Target 8–9 hours. No supplement, shoe, or gadget comes close.
- Days off are part of training. Athletes who never take a rest day get slower, not faster.
10Meet Day
Meet day is where confusion usually happens. Read this section once and most of it never comes up again.
The Timeline
| When | What Happens |
|---|---|
| Night before | Bag packed (see list below), uniform located, early to bed, hydrate |
| Morning of | Normal breakfast 2–3 hours before the race. Do not try anything new. |
| Early release / departure | Posted by the athletic department each week. Athletes report to the bus on time, in team gear. |
| Arrival (~60–75 min before race) | Team camp set up, restroom, course walk with coaches |
| ~45–50 min before | Warm-up jog begins, then drills and strides |
| ~20 min before | Check-in at the line. Racing shoes on. Team prayer. |
| Race | 5,000 meters (3.1 miles) at sectionals and state; varies at invitationals |
| Immediately after | Stay in the finish chute. Give your finish card/tag to a coach. Then water, then cool-down jog. |
| After all races | Cheer for teammates still racing, break down team camp, awards, load bus |
| Return | Athletes ride the bus back unless released to a parent in person by a coach |
1. Never leave the finish chute early. Runners receive a place card or tag at the finish. If an athlete walks off with it, or walks off with a parent, before a coach collects it, the team score can be wrong or void. Parents: please do not pull your athlete out of the finish area. Find them at team camp.
2. Never cross the course during a race. This is the biggest spectator mistake in cross country. Interfering with a runner, even accidentally, even a sibling or a dog, can disqualify an athlete. Running alongside your athlete to encourage them is also a DQ risk.
What to Bring: Pack the Night Before
Non-negotiable
- Full team uniform
- Training shoes
- Racing flats (if used)
- Two full water bottles
- Extra socks
Bring Anyway
- Warm-up / sweats
- Dry change of clothes
- Towel
- Post-race snack
- Sunscreen & hat
- Watch with a stopwatch
Leave at Home
- New shoes you've never run in
- Jewelry (not permitted)
- Anything you'd be upset to lose
Transportation & Early Release
- Travel is arranged by the athletic department. Contact jhutchison@setoncatholic.org for scheduling questions.
- Seton is not obligated to provide transportation to every athletic activity; some meets may be parent-drive.
- Early release: a student must attend at least 50% of the school day to be released for a contest. For away contests, athletes are released 15 minutes prior to bus departure.
- Licensed athletes may drive to contests within a 15-mile radius with permission. Students may ride with student drivers only if that driver is on the notarized APPROVED driver list.
- Riding home with a parent: the athlete must be released to you in person by a coach, and a transportation waiver must be on file. Many coaches require the team to return to campus together, and the athletic department supports this.
- Athletes are expected to be in school the next day after a meet.
- Overnight travel requires a completed and signed Overnight Travel Policies Acknowledgement Form.
Team Camp
At each meet we set up a team tent. Team camp is an athletes-and-coaches space. It's where warm-up instructions get given, athletes rest between races, and pre-race focus happens. Parents are welcome to visit briefly and are always welcome to help set it up and break it down, but please don't set up your chairs inside it. Snacks and drinks at team camp are for competing athletes.
11Understanding Cross Country
Written for the parent who has never been to a cross country meet. Ten minutes here will make the entire season make sense.
The Six Things to Know About Scoring
- Low score wins. Like golf. This is the part that surprises everyone.
- Your place is your points. First place = 1 point, second = 2 points, and so on.
- Only the top five runners on a team score. Add their five places together for the team score. A perfect score is 15 (sweeping places 1–5).
- Runners 6 and 7 are "displacers." They don't add to their own team's score, but every opposing scorer they beat gets pushed back a place, adding points to the other team. Your 6th and 7th runners can win a meet without their places ever being counted.
- Ties are broken by the 6th runner. Whichever team's sixth finisher crossed first wins the tie.
- A team needs five finishers to score at all. Four runners = no team result.
Why the 5th Runner Matters More Than the 1st
This example does more work than any explanation:
| Team | Finishing places of top 5 | Score | Result |
|---|---|---|---|
| Team A (has the individual race winner) | 1, 3, 4, 6, 83 | 97 | Loses |
| Team B (nobody in the top 15) | 16, 17, 19, 21, 23 | 96 | Wins |
Team A had the fastest runner in the race and lost by one point. This is why we obsess over pack running. Closing the gap between our 1st and 5th runners is worth more than making our fastest runner faster.
Glossary for New Parents
| Term | Meaning |
|---|---|
| 5K | 5,000 meters = 3.1 miles. The standard high school cross country race distance. |
| PR | Personal Record. An athlete's fastest time ever. The number that actually matters. |
| SB | Season Best. Fastest time this season. |
| Split | Time at a checkpoint, usually each mile. |
| Chute | The narrow finish corral runners pass through so places can be recorded. |
| Displacer / pusher | A team's 6th or 7th runner. Doesn't score but pushes opponents back. |
| Pack running | Teammates racing together in a tight group. The core team strategy. |
| Flats | Lightweight racing shoes, lower and lighter than a daily trainer. |
| Invitational | A large multi-school meet, often with many races across divisions and levels. |
| Sectional | The AIA qualifying meet that determines who advances to State. |
| Negative split | Running the second half of a race faster than the first. The goal. |
| Course record | Fastest time ever run on that specific course. Courses differ wildly, so times are not comparable between them. |
| Bib / tag | Race number, secured with three safety pins. Also the timing chip on some courses. |
| Athletic.net | Where AIA meet entries and results are posted. |
A 5K on a flat, fast course and a 5K on a hilly one can differ by more than a minute for the same fitness. Heat, wind, footing, and elevation all move times. Please judge your athlete's progress against effort, placement in the field, and the arc of a season, not by comparing raw times between different meets.
Getting to State
Seton Catholic competes in Division III, East Section. The path to the State Championship works like this:
- Teams enter five to seven runners at the Sectional meet.
- 50% of all teams that complete the sectional advance to State. If there's an odd number of scoring teams, the qualifying number rounds up (11 teams → 6 advance).
- In addition, the top 7 individuals from non-qualifying teams advance as individuals.
- Sectional medals go to the top 14 individuals; a plaque goes to the winning team.
- At State, medals go to the top 21 individuals in each race; trophies go to the champion and runner-up teams.
- Sectionals are free to attend. State tickets run about $15 adult / $7.50 student with ID.
12Varsity Selection & Earning a Letter
How the Varsity Seven Is Chosen
Cross country is refreshingly objective: the varsity squad is generally the seven athletes racing fastest at that point in the season. Selection is made by the coaching staff and considers:
- Race results. Recent performances weigh more than early-season ones
- Time trials and workout performance
- Practice attendance and training consistency
- Health status and where an athlete sits in their training progression
- Strategic fit for a specific course or championship goal
The varsity seven is re-evaluated throughout the season. Nobody's spot is permanent, and nobody is locked out. Being a senior does not guarantee a varsity spot; being a freshman does not prevent one.
Per school policy, seniors compete at the varsity level only and are not guaranteed a roster position. JV racing is competitive but is fundamentally about development. Every athlete on the roster should expect to race.
Race assignment and varsity selection are coaching decisions. Seton's policy is that parents with questions about them follow the school's Communication Procedures: athlete talks to the coach first, then parent to coach after 24 hours, then the Athletic Director if needed (see Section 15). In our experience the first step resolves it almost every time: athletes are always welcome to ask a coach directly what they need to do to move up, and we'll give them a straight answer.
Varsity Letter Criteria
Head coaches determine letter criteria for their sport. Ours is built so that a hard-working athlete who is not one of our seven fastest can still earn a letter, because in this sport, four years of consistent work deserves recognition.
Option A: Performance
Meet any one of the following:
- Compete on the varsity seven in at least 4 varsity races
- Represent Seton at the Sectional or State Championship
- Run a 5K under 18:00 (boys) or 23:00 (girls)
- Earn All-Section or All-State honors
Option B: Four-Year Commitment
A senior who has completed four full seasons in good standing, met attendance requirements, and represented the program well earns a letter regardless of times.
Regardless of which path you take: complete the entire season, maintain the attendance standard, return all equipment, and settle any outstanding fees. An athlete who quits mid-season forfeits all awards and letter eligibility.
Team Captains
Captains are selected by the head coach based on skill, attitude, and leadership. They set the example, help with team communication, represent the team to officials and opponents, and mentor younger runners. In cross country the captain's most important job is usually simple: be the person who makes the new freshman feel like they belong on day one.
13Health & Safety
Heat: The Arizona Section
This is the most important safety topic for a Chandler cross country program. Heat illness is preventable, and it is also the thing most likely to seriously hurt a runner here.
AIA Heat Acclimatization (Bylaw 43.6)
- A 14-day gradual acclimatization period is required at the start of the season.
- Days 1–5: one practice per day maximum; total practice time not to exceed 3 hours in a day.
- Days 6–14: double-practice days must alternate with single-practice days; no single practice over 3 hours; no more than 5 total hours of practice on a double day, with at least 3 continuous hours in a cool environment between sessions.
- Adolescent hydration guidance during activity: up to 1.0–1.5 liters per hour.
Our Practical Heat Rules
- Morning practice through the hottest weeks of August and September.
- Athletes arrive already hydrated. You cannot catch up on hydration at practice.
- Water and shade breaks are built into every session; nobody has to ask permission to drink.
- Workouts are shortened, slowed, or moved based on conditions. Arizona DHS guidance for the Phoenix metro recommends interventions beginning at 96–100°F and moving activity indoors above 101°F. Coaches make this call with the Athletic Trainer.
- Dehydration of as little as 2% impairs the body's ability to regulate temperature. That's before anyone feels thirsty.
Stop immediately and get a coach or the Athletic Trainer if an athlete shows: confusion or disorientation, stumbling or loss of coordination, stopping sweating, nausea or vomiting, headache with dizziness, or unusual irritability. Exertional heat stroke is a medical emergency. Cool first, transport second, and call 911.
Weather: Lightning & Dust
The Athletic Training staff monitors weather and determines safety. Practice or competition is halted when:
- Temperature reaches an unsafe level (NATA exertional heat illness guidelines)
- Lightning (cloud-to-ground or cloud-to-cloud) is within 8–10 miles, by flash-bang method or weather app
- Blowing dust
Activity may resume 30 minutes after lightning has cleared the area; any new thunder or lightning resets the clock. Everyone moves to a permanent structure, not cars, not under trees. Head coaches account for all athletes before resuming. Dust delays lift once the dust clears.
Injuries
- Report injuries the day they start. Almost every running injury that ends a season began as something small that someone tried to run through.
- The Athletic Trainer (Chantelia Hunting) is the first point of contact for diagnosis, treatment, taping, bracing, and rehab.
- Parents are called if an athlete is injured and needs to be picked up. 911 is called for serious injury.
- If an athlete sees a physician, they must bring written documentation of the physician's orders after each visit. Verbal orders are not accepted.
- Return-to-play clearance comes from the Athletic Training staff or from a personal physician in writing on letterhead or a prescription pad. The Athletic Trainer cannot override a physician's order to hold an athlete out.
- All medical records are kept confidential under HIPAA standards.
Concussion
Concussions in cross country are uncommon but do happen: falls on trail, collisions at a crowded start. Every athlete completes an ImPACT baseline test before the first meet. After a suspected concussion: physical, neurological, and cognitive exam; SCAT5 assessment; daily symptom checks; post-injury ImPACT once asymptomatic; then a graduated Return to Play protocol, advancing one phase per symptom-free day until a full-intensity practice is completed symptom-free. Faculty are notified and coursework extensions may be granted during recovery.
Medications
The Athletic Training staff may only administer prescription medications. No over-the-counter medications will be administered by the Athletic Trainer. All prescription medications must be clearly labeled and communicated to the Athletic Training staff in advance.
Mental Health
If an athlete is dealing with unusual stress, disordered eating, substance use, or anything else that has us concerned, the sports medicine department notifies school counselors. Please tell us if something is going on at home or school that affects your athlete. It changes how we coach them, and we'd rather know.
Distance running attracts a dangerous myth: that lighter always means faster. It does not. Underfueled runners lose bone density, stop menstruating, get stress fractures, and get slower, often permanently. This program does not weigh athletes, does not comment on athletes' bodies, and treats eating enough as part of training. If you have any concern about your athlete's eating, please contact a coach or the Athletic Trainer directly and confidentially.
14Fueling, Hydration & Shoes
Daily Hydration
- Daily minimum: take body weight in pounds and drink 75% of that number in ounces of water. A 100-pound athlete needs at least 75 ounces a day. This is a floor, not a target. More is better, especially in August and September.
- Two full bottles to every practice and meet.
- Electrolytes matter in this heat. LMNT and Liquid I.V. are both good options around long or very hot sessions. Water is the default the rest of the time.
- Energy drinks are not permitted at practices or meets. They are a genuine cardiac risk during exertion in heat.
- Pale-yellow urine is the simplest hydration check there is.
Everyday Eating
- Roughly 60% of a distance runner's diet should be carbohydrate. That is the fuel this sport runs on.
- Eat breakfast. Every day. Non-negotiable for a morning-practice program.
- Protein + carbohydrate within 15–30 minutes after every hard session. Chocolate milk is a genuinely excellent recovery drink.
- Iron matters, especially for female athletes. Ask your physician about checking ferritin if your athlete is unusually fatigued.
Race-Day Eating
| When | What |
|---|---|
| 3–4 hours before | Familiar carbohydrate-based meal: oatmeal, toast with jam, banana, pasta. Low fat, low fiber. |
| 1–2 hours before | Last small snack. Nothing new, nothing heavy. |
| Avoid the day before & day of | Fried food, high-fat food, carbonated drinks, anything you've never eaten before a run |
| Within 30 min after | Carbs + protein + fluids |
The rule that prevents most bad races: never try anything new on race day. Not food, not shoes, not socks.
Shoes
This is the one piece of equipment worth spending money and time on. Everything else is optional.
- Get fitted at a running specialty store. Not a department store, not a guess online. A gait analysis takes 20 minutes and prevents months of problems.
- Replace training shoes every 300–400 miles, which for most of our athletes that means at least once per season. Shoes die long before they look worn out.
- Buy about a half size larger than street shoes; feet swell when running.
- Two pairs is better than one. Rotating pairs extends the life of both and reduces injury risk.
- Running shoes are for running. Wearing them all day at school kills them fast.
- Expensive is not required, but genuinely cheap shoes cost more in physical therapy than they save.
- Racing flats are optional, generally worth it for varsity athletes.
- Break new shoes in on easy runs for at least a week before racing in them.
Cadence Running is a great local shop and gives Seton athletes a discount. Tell them you run for Seton.
15The Parent's Role
Cross country parents are among the best in high school sports. You're the ones standing on a golf course at 6:45 a.m. in November. Here's how to make that count for your athlete.
Spectating a Cross Country Meet
- Arrive about an hour before your athlete's race. Start times drift; there may be six or more races in a day (varsity boys, varsity girls, JV boys, JV girls, and frosh-soph divisions), so plan for a long morning.
- Get a course map and pick two or three spots to watch from. You will not see your athlete for most of the race. That's the nature of the sport.
- Never cross the course during a race. Ever. Watch for course marshals and stay behind the marked lines.
- Do not run alongside your athlete or pace them, even for a few steps. It can get them disqualified.
- Cheer for every Seton runner, and for the other teams' runners too. The last finisher in a cross country race is usually working harder than the winner.
- Don't pull your athlete from the finish chute. Coaches need finish cards and a head count. Meet them at team camp.
- Bring: chair, water, sunscreen, cash for the meet t-shirt, and shoes you don't mind getting dirty.
- Snacks at team camp are for competing athletes. Bring your own, and if you bring extra for the team, coordinate with the Team Parent Coordinator so we don't end up with 40 boxes of granola bars and no water.
The First Ten Minutes After a Race
This is when the season is either built or damaged. Your athlete has just run themselves into the ground and knows exactly how it went. What helps:
Say This
- "I love watching you run."
- "That looked hard. I'm proud of you."
- "Do you want to talk about it or not right now?"
Not This
- "What happened on that last mile?"
- "You should have gone out faster."
- "Why did [teammate] beat you?"
- Anything about your own high school times.
Analysis is the coach's job. Yours is a much better one.
Parent & Spectator Code of Conduct (Seton Policy)
- Remember the athletes are young adults competing for their own enjoyment, not yours.
- Respect the decisions of contest officials.
- Do not shout instructions or criticism to athletes, coaches, or officials. Do not coach from the sideline.
- Do not approach coaches or officials before or during a contest.
- Make no derogatory comments or gestures toward athletes, coaches, parents of opposing teams, officials, or league administrators.
- Act as gracious hosts at home meets and respectful guests at away meets.
Consequences: a spectator removed from a contest is also banned from the next home event of that sport. A second removal results in a ban for the remainder of that sport's season, and may result in a one-calendar-year ban from all Seton athletic events. Any spectator ejected from a contest must complete an online NFHS Sportsmanship course and provide a certificate of completion before attending another contest.
Parent–Coach Communication
Seton's communication procedure exists to resolve things well. Please follow it in order:
- The athlete speaks with the coach first. This is genuinely the most valuable step. Learning to advocate for yourself is part of what high school athletics is for.
- If more clarification is needed, the parent contacts the coach. Please wait until at least the day after the event in question, the 24-Hour Rule.
- If unresolved, contact the Athletic Director, who may facilitate a meeting with coaches, parents, and the athlete. We ask that the student-athlete be part of that conversation.
Decisions made by the Athletic Director regarding Seton athletic policies are final.
| Appropriate to discuss with a coach | Not appropriate |
|---|---|
|
|
16Parent Volunteers
A cross country season has a lot of moving parts and a very small coaching staff. These roles are how the season actually runs. We ask every family to take at least one role or shift during the season. Most take about 2–4 hours total.
Any volunteer working with students must be current on Diocese of Phoenix Safe Environment training. Annual renewal opens July 1 each year. Some roles may also require fingerprint clearance. Contact the athletic department to confirm what your role needs and to get set up. Do this early; it takes time.
| Role | What It Involves | Time | Who |
|---|---|---|---|
| Team Parent Coordinator | Point person for all parent volunteers; runs the sign-up; relays coach communications to families | Season-long | Dana Terrazas & Arcelia Gonzalez |
| Meet-Day Tent Crew | Arrive early, set up the team tent, coolers, and water; break it down after the last race | Per meet | [SIGN-UP] |
| Hospitality / Snacks | Coordinate post-race food and water for athletes at each meet | Per meet | [SIGN-UP] |
| Transportation & Carpool | Organize parent-drive meets; confirm approved-driver paperwork | As needed | [NAME] |
| Photography | Shoot meets; upload to the shared album for the banquet slideshow and social media | Per meet | [NAME] |
| Spirit Wear | Design, order, and distribute team apparel (must be approved through the AD's branding process and BSN/NIKE partnership) | Aug–Sept | [NAME] |
| Senior Night | Coordinate recognition, posters, flowers, and program with Jennifer Hutchison | Oct | [NAME] |
| Banquet | Venue, food, slideshow, awards logistics | Nov | [NAME] |
| Home Meet Crew | Course setup, marshals, finish chute, parking for the Epic Tourneys XC Invite | Fri., Oct. 9 | [SIGN-UP] |
| Booster Liaison | Attend monthly Sentinel Booster Club meetings and represent XC's needs | Monthly | [NAME] |
Fundraising & Purchasing: Please Read
- All fundraising must be approved by the Athletic Director before launch. Please bring ideas to the coach first; we'll route them properly.
- Do not buy anything on behalf of the team with personal funds or a personal credit card. Unapproved purchases will not be reimbursed. All purchasing goes through the Athletic Director's office with a purchase order.
- Seton is a NIKE-branded school through BSN. Any apparel or equipment purchase must go through BSN and be approved by the Athletic Director. Logos, graphics, fonts, and colors require branding approval.
- The Sentinel Booster Club is the main fundraising arm of Seton athletics and meets monthly. It funds items outside a team's normal budget. It cannot cover consumables or uniforms.
17Team Culture & Traditions
The training is what makes athletes fast. The culture is what makes them come back for four years.
Team Prayer
Before every practice and every race. Our sport starts and ends in gratitude.
Pasta Dinners
Hosted by rotating families before major meets. The first dinner of the season is open to parents and athletes. Every dinner after that is athletes and the host family only, no coaches and no parents.
Course Walk
The whole team walks the course together before racing it. Nobody races a course they haven't seen.
Last Finisher Gets the Loudest Cheer
Team rule. Everybody stays until every Sentinel is across the line.
Senior Night
Recognition of our seniors and their families at [MEET / DATE].
Banquet
End-of-season awards, letters, and the slideshow. [DATE, LOCATION, COST]
Season Awards
| Award | Criteria |
|---|---|
| Most Valuable Runner (Boys / Girls) | Overall contribution to team performance |
| Most Improved (Boys / Girls) | Largest gain from first race to championship season |
| Coaches' Award | The athlete who made everyone else better |
School Records
All-time Seton cross country records and top performance lists are maintained at SetonXCTF.com. Go look at them. Then go take one.
18Frequently Asked Questions
Are there cuts?
Yes. Cross country is a cut sport at Seton. Cuts are not made on talent alone and they are not a surprise. Every athlete knows the number they need to hit before the season starts: each athlete must meet the 5K standard for their year in the program, and the standard rises every year, because four years in this program should make you faster. The standards are in Three Things for Families.
Standards are evaluated at the start of the season. An athlete who has not met the standard yet is not cut on day one. They are told exactly what they need and given the early season to run it. Roster decisions are final and there is no appeal process. In practice, an athlete who attends consistently, trains as assigned, and stays eligible meets their standard.
My child has never run before. Is cross country a bad idea?
The opposite. Cross country is the most welcoming entry point in high school athletics: no prior experience, no specialized skill, and everyone competes. Some of the best runners in program history started as freshmen who couldn't run a mile without stopping.
How far do they actually run?
Races are 5,000 meters (3.1 miles) at sectionals and state. Invitationals sometimes use different distances, especially for freshman races. Weekly training mileage varies by year and experience; see Section 9.
Can my athlete do cross country and another fall sport?
Not simultaneously in the same season. But cross country is the best fall base-building season available for spring track, and we strongly encourage multi-sport participation across the year.
What if my athlete has a club or private coach?
Training must be coordinated with the Seton coaching staff so the athlete isn't double-loaded and injured. Outside training is also not an excused reason to miss a team practice. Talk to the head coach before the season, not in October. Note also that AIA's Prior Contact Rule places real restrictions here for transfer students.
Why did my athlete race JV when they beat a varsity runner last week?
Usually one of: AIA's 12-meet-per-runner limit, a planned rest week, a training progression, or an injury we're managing. It is almost never a judgment about the athlete. Your athlete can ask a coach directly, and we'll tell them exactly why.
Do we have to go to every meet?
Athletes: yes, unless excused in advance or held out by coaching decision. Parents: absolutely not, come when you can. Results go up on SetonXCTF.com and athletic.net.
How long does a meet last?
Plan on a half day. A typical invitational runs multiple races across divisions and levels, roughly 35 minutes apart. Your athlete's race itself will take about 17–30 minutes.
Where do I find results?
SetonXCTF.com for our own results, records, and roster. Athletic.net for AIA meet entries and official results. AZPreps365 for championship information.
What if my athlete gets injured?
Tell a coach and the Athletic Trainer the day it starts. Most running injuries are very manageable when caught early and season-ending when ignored. Injured athletes are still expected at practice for cross-training, rehab, and supporting the team.
What does the season cost us beyond the athletic fee?
The $250 registration fee is the main required cost. Beyond that: running shoes (the one thing worth investing in), optional spirit wear, and the optional banquet. Contact the athletic department for current fee amounts and deadlines.
Can I drive my athlete home from a meet?
Yes, with a transportation waiver on file and in-person release by a coach at the meet. Many coaches require the team to return to campus together; check with the head coach before the meet, not at the finish line.
Who do I contact about registration or paperwork?
Jennifer Hutchison, Athletics Administrative Assistant, jhutchison@setoncatholic.org.
Something isn't answered here.
Message the head coach on SetonXCTF.com. If it's a question you had, three other families had it too, and it'll go into next year's handbook.
19Acknowledgement & Sign-Off
Pre-Season Checklist
- Final Forms profile complete and showing Clearance Approved
- AIA Physical (all 7 pages, dated on/after March 1, 2026) uploaded
- AZPreps365 Academy certificate uploaded (Brainbook + Opioid)
- Transportation Consent Form submitted
- ImPACT baseline concussion test scheduled or completed
- Athletic fee arrangement confirmed in FACTS
- SetonXCTF.com bookmarked by athlete and parent
- Handbook read by athlete and parent
- Volunteer role selected
- Running shoes fitted and broken in
We have read and understand the Seton Catholic Preparatory Cross Country Team Handbook, including the attendance policy, code of conduct, communication procedures, and health and safety protocols. We agree to abide by all Seton Catholic Preparatory, Diocese of Phoenix, and Arizona Interscholastic Association policies described within it.
Return signed to Coach Dean by Monday, August 17, 2026. This handbook supplements, and does not replace, the Seton Catholic Preparatory Parent and Athlete Handbook and the Seton Catholic Preparatory Student Handbook. Where any conflict exists, school and diocesan policy governs.