UPDATES

Due to the districts black out period there will be no captains practice this week. However, the track is still open and athletes are expected to continue with their summer training.

Captains practice and weight room will resume the week of August 3rd.

TEAM CALENDAR

Training Plans

FRESHMAN/ NEW to XC

JV

VARSITY

 

Welcome to Montclair Cross Country

Make sure you read the entire post.

Thank you for committing to another season of growth, challenge, and opportunity. Whether this is your first year on the team or your final season representing Montclair, every summer marks the beginning of something new. Championship teams are not built in September. They are built during the quiet mornings, the hot afternoons of July, and the long runs of August. Summer is where habits are formed, confidence is earned, and teammates become family.

Our goal extends beyond winning races. We strive to develop disciplined students, resilient competitors, and leaders who support one another through every challenge. Cross country rewards consistency more than talent. Every run completed, every weight room session finished, and every recovery day respected contributes to becoming the best version of yourself. At the bottom of this post and linked to the right you will find the summer training plan for your specified group.

When official practice begins, we don't expect perfection—we expect preparation.

Show up ready to work.

Show up ready to improve.

Show up ready to represent Montclair with pride.

We look forward to building something special together this season.

Why Summer Training Matters

Summer training lays the foundation for everything that follows.

Athletes who train consistently during the summer:

- Reduce injury risk

- Improve aerobic fitness

- Adapt more easily to higher training volumes

- Recover faster between workouts

- Build confidence before the season begins

Missing weeks of training during preseason cannot be fully made up in August.

Remember:
Fitness is earned gradually.
There are no shortcuts.

Summer Goals

By the first official practice, every athlete should strive to:

✅ Complete six weeks of training

✅ Stay injury free

✅ Improve aerobic fitness

✅ Develop consistent habits

✅ Build confidence

✅ Become mentally tougher

Training Plans

FRESHMAN/ NEW to XC

JV

VARSITY


Reminder: Captains practice will be every Tuesday and Thursday at 7am. Beginning Tuesday (6/29) through the duration of the summer until the first day of practice (8/17).

Cross Country 2026

The first official day of practice is August 17. Athletes are expected to arrive in shape as the first two weeks are a tryout period. To help with this we will have summer workouts for athletes to do on their own. This will be a seven week training plan beginning next week and go up until the beginning of the season on 8/17. It will be posted this weekend  in the tabs to the right. On top of this we will have captains practice every Tuesday and Thursday at 7am starting June 30 at woodman field. Both the summer training plan and captains practice are important pieces for levels to prepare for the season ahead. 

Athletes are expected to follow their assigned training plan and make the effort to attend the training sessions on Tuesdays and Thursdays. To find the workouts/weekly training schedule make sure you are looking at it on a computer, this way you will see the tabs on the right. Freshman and those who are doing cross country for the first time should complete the new to xc workouts. Showing up on August 17th without doing any of this will have you steps behind everyone on the team and those you will be competing against down the road; it could also cost you a spot on the team. 

Just a reminder all athletes must be cleared to participate on August 17, but you do not need to be cleared to participate in summer training. Parents and athletes are asked to frequently check the blog as items will be posted throughout the summer with information in regard to the season (ie. clearance and any/all changes that may occur). Any and all questions can be sent to runningmounties@gmail.com

SEASON CALENDAR

COMPETITION SCHEDULE

 

FALL 2026 ATHLETICS REGISTRATION

1. KEY DATES AND DEADLINES

The registration window runs from Monday, May 18th to Monday, August 17th.

Please get physicals in before the end of June. This deadline is crucial because it allows us to generate rosters, initiate nurse and doctor clearance, and trigger the ImPACT testing emails.

The first day of practice is August 17th, but we will have training sessions throughout the summer (more details will be provided in a later post). 

2. GENESIS PARENT PORTAL AND REGISTRATION

There is a new Athletics tab in the Parent Portal where parents can view the date of the student's last physical and current ImPACT test status.

First, log into Parent Access, reminding them not to share passwords with students.

Next, navigate to the Forms Tab and select Fall Sports Forms 2026-2027.

Review and sign off on all mandatory policies, including NJSIAA Steroid, Concussion, Sudden Cardiac Death, Opioid Info and Video, ImPACT slip, and the Code of Conduct.

Finally, select the sport from the dropdown, click Update Answers, check

Finalize, and submit. Remind them that incomplete forms will block registration, and registration is required for every season.

3. MEDICAL FORMS AND PHYSICALS

All athletic physical paperwork must be submitted in hard copy only. Physicals are good for 365 days and must be valid on day one of pre-season. If a physical is older than 90 days on day one of practice, a Health History 90-Day Update form is required.

Forms must be dropped off in a sealed envelope with the student's name, grade, and sport clearly written on the outside.

Freshmen will drop theirs at the Annex Nurse's Office, while upperclassmen in 10th through 12th grades will use the Main Building Nurse's Office.

1. If using a personal doctor, only the Medical Eligibility Form on Page 5 is required.
2. If using an Urgent Care or Minute Clinic, all 5 pages must be completed with parent and student signatures, and all "Yes" answers require a written explanation.

 

4. IMPACT CONCUSSION TESTING

ImPACT testing is mandatory before participation. Tests are valid for 2 years and must cover the entire season. To receive the registration link, students must first be registered in Genesis by June 5th. Testing is conducted virtually, and the link will be sent to the student and primary parent's email 24 to 48 hours prior to the session.

Testing dates are June 17th at 4:00 PM and 5:00 PM, and July 14th and 30th at 9:00 AM and 10:00 AM. Sessions lock 5 minutes after the start time, so advise everyone to be early.

Direct any questions or missed tests to Michele Chemidlin at mchemidlin@montclair.k12.nj.us.

5. FINAL CLEARANCE AND CLOSING

Parents should check the Parent Portal for clearance status. Let them know that processing takes up to 3 weeks, and incomplete forms missing signatures or pages will not be processed.

Lastly, all medical forms can be downloaded from the MHS Athletics website under Mandatory Forms, OR click this link 

Mandatory Physical Forms

WEEK OF 11/10

Please see this weeks practice schedule below; as we get closer to the winter season the next two weeks will be modified and become more active recovery based. Also, please see message below for our team initiative to help the human needs pantry.

Monday, Tuesday, Thursday: Woodman after school

Wednesday and Friday: OFF

Families, as Thanksgiving is quickly approaching the team will be collecting food for the human needs pantry to help them provide a meal for their clients and those less fortunate. Please see link below for the items they are requesting. We will collect these items at woodman field Monday, Tuesday and Wednesday after school, there will be a bin in the weight room where they can be placed or see Coach Washington at woodman before and after practice. Wednesday will be the last day to bring items as the booster club will be picking up the bin at 4pm that day. 

We would like everyone to help with this; as always many hands make the load lighter.

FOOD DRIVE

GROUPS/ THANKSGIVING FOOD DRIVE

Athletes competing tomorrow should report to Woodman by 10:30am tomorrow; any athlete not competing that would like to come support should also report at this time as well.

The girls race at 1:30pm and the boys at 2:30pm

As Thanksgiving is quickly approaching the team will be collecting food to bring to the human needs pantry. To help them provide a meal for their clients and those less fortunate. Please see link below for the items they are requesting. We will collect these items at woodman field Monday, Tuesday and Wednesday after school, there will be a bin in the weight room. Wednesday will be the last day to bring items as the booster club will be picking up the bin at 4pm that day. 

We would like everyone to help with this; as always many hands make the load lighter.

FOOD DRIVE

Week of 11/3

Please see this weeks practice schedule below

Monday: 3pm

Tuesday: 8am 

Wednesday: OFF

Thursday: 8am 

Friday: OFF

Saturday: Group IV State Championship

ESSEX COUNTY CHAMPIONSHIP

Tomorrow athletes will be excused from periods 8, 9, and 6 (all classes after lunch) and the bus will be leaving from Midland at 12:30pm. The race times are posted below; for freshman race will be combined (boys and girls run together) and those athletes will run one small loop one large loop. Everyone should come in team gear and layers ready to compete. 

Again the bus will leave from Midland ave at 12:30pm, come to Midland ready for the meet.

Week of 10/20

Please see this weeks practice schedule below.

MONDAY: Practice at 8am Woodman Field (all groups & levels)

TUESDAY: Freshman & JV HOME WORKOUT. 

                   Varsity & Sprinters Woodman at 3pm

WEDNESDAY: Practice at 2:45pm Woodman Field (all groups & levels)

THURSDAY: EVERYONE OFF/ ACTIVE RECOVERY

FRIDAY: ESSEX COUNTY CHAMPIONSHIP  

Race times, the list of athletes competing and meet details will be posted later this week.

SEC CHAMPIONSHIP

Tomorrow we will be competing at the SEC Championship at Cedar Grove Park. Race times have been listed below and athletes will be excused from 7th and 8th period so that they can get changed and be ready; the buses will leave from Midland avenue at 1:30pm. 

Everyone should wear the team gear received. REMEMBER LAYERS!!!!!!

SEC CHAMPIONSHIP RACE TIMES

3:00 - Combined Freshmen Boys/Girls 2 mile (All Divisions)

4:00 - Varsity Girls American Division 5k 

5:00 - Varsity Boys American Division 5k

5:20 - JV Girls 5k

5:40 - JV Boys 5k

Also, see below for this weeks training schedule

MONDAY: Freshman & JV HOME WORKOUT. 

                   Varsity & Sprinters Woodman at 3pm

TUESDAY: SEC Championship @ Cedar Grove Park 

WEDNESDAY: Freshman & JV HOME WORKOUT. 

                           Varsity & Sprinters Woodman after school

THURSDAY & FRIDAY: Woodman Field after school.

SATURDAY: Essex County Invitational

Week of 10/13

Please see this weeks practice schedule below. We are currently moving into the championship part of the season, with that being said every day is vital pertaining to performance, who will compete at the county and state championship and the overall cohesion of the team.

Today all athletes (levels and groups) should do the link posted below today. 

SUNDAY: ACTIVE RECOVERY

MONDAY: Freshman & JV HOME WORKOUT. 

                   Varsity & Sprinters Woodman at 3pm

TUESDAY: SEC Championship @ Cedar Grove Park (race times below)

WEDNESDAY: Freshman & JV HOME WORKOUT. 

                           Varsity & Sprinters Woodman after school

THURSDAY & FRIDAY: Woodman Field after school.

SATURDAY: Essex County Invitational

SEC CHAMPIONSHIP RACE TIMES

3:00 - Combined Freshmen Boys/Girls 2 mile (All Divisions)

4:00 - Varsity Girls American Division 5k

5:00 - Varsity Boys American Division 5k

Sunday Workout

All athletes should do the link posted below today. This week’s schedule will be posted this afternoon.

ACTIVE RECOVERY

Saturday Practice

All groups and levels will have offsite practice on Saturday. The buses will leave from woodman at 8:30am.

Week of 10/6

Please see this weeks schedule below. 

Monday & Tuesday: Woodman after school

Wednesday: Everyone OFF

Thursday: Meet at Cedar Grove Park

Friday: Woodman after school

Saturday: Practice in the morning. We are working on getting bussing for offsite practice and will have more information posted here by Wednesday.

MEET INFO.

See link below for tomorrows meet information and athletes competing. The bus will leave from Woodman at 7am so athletes should be at woodman by 6:50am. REMEMBER LAYERS as it will be cooler tomorrow morning and please be on time.

NORTH JERSEY CHAMPS

Week of 9/29

Please see this week's schedule below. Also, for those of you who didn't get a chance to order items the team store is still open so get your orders in.

TEAM STORE 

Monday: Woodman after school

Tuesday: Competition at Cedar Grove Park. Bus leaves from Midland at 2:45pm

Wednesday: Freshman & JV off Varsity & Sprinters at woodman after school

Thursday: Practice 8am at woodman 

Friday: Woodman after school

Saturday: North Jersey Championship at Garret Mountain. Bus leaves from woodman at 7am

UPDATE

Tomorrow everyone (all levels) should report to woodman at 6:50am. Varsity will still be going offsite and freshman/jv will be at woodman. We had to move practice to earlier due to the freshman football game.

Week of 9/22

REMINDER: The TEAM STORE is still open so get your orders in ASAP. As of now both teams are undefeated and this week there are no meets so we are priming for some much needed quality workouts, that will help all levels keep the ball rolling and ready for championship season. Please see this weeks practice schedule below and plan accordingly.

Monday: Woodman after school

Tuesday: 8am start, Woodman Field

Wednesday: OFF 

Thursday & Friday: Woodman after school

Saturday: Varsity offsite practice 7am departure

                   Freshman/JV Woodman 8am

GARRET INVITATIONAL

MEET INFO.

See link above for tomorrows meet information. Everyone competing should be at woodman by 9:30am, in proper layers.

9/17

Tomorrow only varsity and the sprint group will have practice. Freshman and JV should do the home workout posted below. 

Families the team store is now open and will close on Monday (9/22) at midnight so get your orders in ASAP

TEAM STORE 

Circuit 1: Perform 5 reps of each movement with no rest between exercises. Complete six exercises to finish one round. Do 4 rounds total, with one minute rest between rounds.

1. Squat

2. Push up

3. Leg raises

4. Push up

5. Squat

6. Leg raises

Circuit 2: Perform each move for 60 seconds, resting 15 seconds between each one. Complete all five exercises to finish one round. Do 5 rounds total. 

1. Squats

2. Crunches

3. Front plank

4. Side plank

Cool down: Stretching, hold each stretch for 30 seconds.