Cross Country with Virginia Pride

Cross Country is more than just running—it’s an adventure through nature that challenges both body and mind. Athletes race across open fields, wooded trails, grassy hills, and dirt paths, with course distances ranging from 1K to 5K based on age. It's the perfect blend of competition, endurance, and fun.

Who It's For

Our Cross-Country program is open to boys and girls ages 7–14 (Grades 3–8) and is ideal for athletes looking to improve endurance, learn proper running form, and compete in age-appropriate races throughout the fall.

Season Overview

• Duration: Early September – Late November

• Meets: Primarily held on Saturday mornings with designated start times by age group

• Race Distances: 1K – 5K (varies by age following USATF guidelines)

Practice Locations (Fall 2025)

We have expanded to better serve our families! Practices will be held in both Gainesville and Aldie/South Riding.

• Gainesville: Mon & Wed (Evening times TBD)

• Aldie/South Riding: Tue & Thur (Evening times TBD)

• Saturdays may include trail runs with the Aldie group

Program Highlights

• Learn proper running form and fundamental techniques for endurance racing

• Train across a variety of terrains to build stamina, speed, and mental strength

• Opportunities to qualify for USATF or AAU Cross Country Nationals

• Small group sizes to ensure individualized coaching and development

Eligibility & Competition

• Follows USATF age guidelines for race distances

• Runners must turn 7 years old in the calendar year to compete in USATF/AAU events

• CCCNYC allows athletes turning 6 to compete with the 7-8 age group in a 2K event

Registration Fee: $300

Includes all practices, team training, and meet coordination.

Join us this fall for a season of growth, grit, and great races. Whether you're preparing for spring track or building your endurance for other sports, Cross Country with Virginia Pride is the ultimate foundation.

Virginia Pride Track & Field – Outdoor Program

Welcome to Virginia Pride’s Outdoor Track & Field program, where competitiveness meets inclusivity! Whether you're a seasoned athlete or exploring the sport for the first time, our outdoor team is the perfect place to develop skills, build confidence, and achieve your personal best.

Our athletes compete at local, regional, and national levels, showcasing their talents in a variety of events. With a focus on excellence and community, Virginia Pride fosters a supportive environment where every participant can thrive.

Program Details

Aldie / South Riding Program

• Ages: 6–18 for boys and girls
• Days: Tuesdays and Thursdays
• Time: 6:00 PM – 7:30 PM (subject to change)
• Location: Willard Intermediate School
• Trainers: Virginia Pride Coaches

Gainesville & Surrounding Areas Program

• Ages: 6–18 for boys and girls
• Days: Mondays and Wednesdays
• Time: 6:30 PM – 7:45 PM (subject to change)
• Location: Gainesville Middle School (subject to change)
• Trainers: Virginia Pride Coaches

Season Dates

• Start: Late March
• End: Mid-July

Registration Fees

• Flat Rate: $500 per athlete
• Discount: 10% sibling discount
• Fee includes training, meet participation, and county fees.

Refund Policy

We understand plans can change, so we’ve established a clear and fair refund policy:

• Full Refunds: Available until the first practice of the season.
• No Refunds: Once the season starts, refunds will not be issued for missed practices, meets, or events.

Join Us

Be a part of Virginia Pride Track & Field, where every stride counts. Develop your skills, build lifelong friendships, and experience the thrill of competition in a welcoming and supportive environment.

Please note: Program details, times, and locations are subject to change based on county approvals and other factors.

Ready to take the next step? [Registration Opening Soon!]

Indoor Track

Indoor track isn’t just outdoor track placed under a roof or inside a bubble. While it shares some similarities with outdoor track, several key differences make it unique and appealing to track and field athletes for various reasons.

Track Size and Layout

One of the most noticeable distinctions between indoor and outdoor track is the size and layout of the track itself:

• Smaller Track: A standard indoor track is typically 200 meters in circumference, which is half the size of a standard outdoor track. However, indoor tracks can vary in size depending on available space. For example, the track at Madison Square Garden, which has hosted the Millrose Games and numerous indoor national championships, is only 160 yards around. In contrast, some newer venues can accommodate oversized tracks up to 300 meters.

• Fewer Lanes: Indoor tracks generally have six lanes, compared to the eight or nine lanes found on outdoor tracks, contributing to a more compact and intimate racing experience.

• Banked Turns: High-quality indoor tracks often feature banked turns, which are sloped like a bowl. This design helps athletes counteract the centrifugal forces they experience when running at high speeds, allowing them to maintain momentum around the tighter turns without slowing down or being pulled outward. On flat tracks, runners must reduce their speed to handle the sharp curves effectively.

Event Modifications

The smaller size of indoor tracks and the limited space for field events result in a modified slate of competitions:

• Fewer Events: The full range of 20 outdoor events (excluding relays) for both men and women is reduced to 12 in indoor competitions.

• Events Not Included: Several events traditionally held outdoors are not part of indoor track and field meets. These include:

  • 100-meter dash
  • 100-meter hurdles
  • 400-meter hurdles
  • Steeplechase
  • 10,000 meters
  • Racewalking events
  • Discus
  • Hammer throw
  • Javelin

The unique characteristics of indoor track create a distinct atmosphere and challenge for athletes, making it an exciting variation of the sport for both competitors and spectators alike.

Indoor Track Season Schedule and Information

The upcoming indoor track season will kick off on November 18th and run through early March. Below are the details on locations, times, and other key information:

Session Locations and Days

• Gainesville: Sessions will be held on Mondays and Wednesdays, with the specific location to be confirmed. (Last year’s sessions took place at Battlefield High School.)
• Aldie: Sessions will occur at Willard Middle School on Tuesdays and Thursdays.

Session Times

• Gainesville: Times are yet to be determined, but last year's sessions ran from 6:30 PM to 7:45 PM.
• Aldie: The previous schedule was from 6:00 PM to 7:30 PM, though the times for this season are still to be finalized.

Track Meets and Locations

The first meet is set for January, with the full schedule being released later this fall. Meet locations will primarily be in:

• Landover, MD
• Virginia Beach, VA
• Hampton, VA

Registration Fees

• Flat Rate: $500 per athlete, with a 10% sibling discount.
• This fee covers training, meets, and county fees. Uniforms are a separate charge.

Refund Policy

We understand that unexpected circumstances can arise, and we aim to be as accommodating as possible. Below is our refund policy for the indoor track season:

• Full Refunds: Full refunds are available up until the start of the season, which is marked by the first practice.

• No Refunds After Season Start: Once the season begins, no refunds will be issued. This includes missed practices, meets, or any other scheduled events.

• Missed Meets: Since participation in all scheduled meets is expected, we cannot provide refunds for meets that you are unable to attend. This includes absences due to scheduling conflicts, weather conditions, or injuries.

• Non-Competitive Participation: We recognize that some athletes may use the training to enhance skills for other sports without intending to compete in track meets. However, the registration fee covers both training and meet fees, and refunds will not be provided for non-participation in meets.

We appreciate your understanding and cooperation in adhering to this policy as we budget for the entire team’s participation.

Why Winter Training is Essential for Track & Field Athletes

Winter training is a crucial time for track and field athletes looking to gain a competitive edge and build a solid foundation for the upcoming season. By staying active and focused during the colder months, athletes can improve their performance, develop discipline, and prevent injuries. Here are some key benefits of training over the winter:

• Building Strength and Endurance: Winter training helps athletes increase their strength and endurance, setting them up for success in the spring season. Consistent workouts keep muscles conditioned, while strength training helps reduce injury risk.

• Improving Technique: Without the pressure of in-season competition, winter is the perfect time to focus on refining technique. Whether it’s perfecting your sprint form, starting blocks, or improving your throwing mechanics, the off-season allows for dedicated skill development.

• Maintaining Fitness: Staying active over the winter ensures that athletes maintain their fitness level, preventing the need to "start from scratch" when the season begins. Regular training boosts stamina, flexibility, and speed.

• Gaining a Mental Edge: Winter training builds mental toughness and discipline. Pushing through challenging conditions and staying committed when others are taking a break gives athletes a psychological advantage once competition begins.

• Injury Prevention: A carefully structured winter training plan reduces the risk of injury by keeping the body conditioned and preparing muscles, tendons, and joints for the high-intensity demands of track and field events.

• Participants will train with the club but will not compete in any track meets over the Winter.
• Our coaches’ main focus will be on athletes competing in the indoor meets.
• While all athletes will receive training, the plans will primarily cater to those who are competing.
• Winter training will mirror the indoor tracks teams days & times.

By committing to winter training, track and field athletes give themselves the opportunity to stay ahead of the competition and achieve their personal best when it matters most while being better prepared for Outdoor Track. 

Session Locations and Days

• Gainesville: Sessions will be held on Mondays and Wednesdays, with the specific location to be confirmed. (Last year’s sessions took place at Battlefield High School.)
• Aldie: Sessions will occur at Willard Middle School on Tuesdays and Thursdays.

Session Times

• Gainesville: Times are yet to be determined, but last year's sessions ran from 6:30 PM to 7:45 PM.
• Aldie: The previous schedule was from 6:00 PM to 7:30 PM, though the times for this season are still to be finalized.

Registration Fees

• Flat Rate: $395 per athlete, with a 10% sibling discount.
• This fee covers training, and county fees. 

Refund Policy

We understand that unexpected circumstances can arise, and we aim to be as accommodating as possible. Below is our refund policy for the indoor track season:

• Full Refunds: Full refunds are available up until the start of the season, which is marked by the first practice.

• No Refunds After Season Start: Once the season begins, no refunds will be issued. This includes missed practices, meets, or any other scheduled events.

Fall Pre-Season Conditioning Program - Aldie / South Riding 

Thank you for sharing information about the Aldie Pre-Season Conditioning Program. This program is a great opportunity for young athletes to prepare for upcoming indoor track and field events. Here's a summary of the key details:

Program Details:

• Ages: 7 – 12 for boys and girls.
• Maximum Athletes: Limited to 25 to maintain low coach-to-athlete ratios.
• Days: Tuesdays and Thursdays.
• Registration: To be determined, with a maximum of 25 kids.
• Time: 5:30 – 6:30 (subject to change).
• Location: Willard Intermediate School.
• Trainers: Virginia Pride Coaches.

Program Focus:

• Objective: Development of body awareness and overall body strength.
• Benefits: Ideal for athletes with aspirations to participate in Indoor Track during the Winter.
• Activities: Body weight exercises, hill runs, and running mechanics.

Typical Exercises:

1. Plank to Push-Up With Shoulder Tap
2. Squat (novice) / Squat Jumps (advanced)
3. Burpees
4. Push-Ups
5. Lunges
6. V-Ups
7. Jumping Jacks
8. Hip Touches

The program is designed to be well-rounded, combining strength development, running mechanics, and body weight exercises. The limited athlete numbers allow for a personalized approach to coaching. 

Fall Pre-Season Conditioning Program - Gainesville 

Thank you for providing details about the Fall Pre-Season Conditioning Program in Gainesville. Here's a summary of the key information:

Program Details:

• Ages: Boys and Girls aged 7 – 12.
• Days: Tuesdays and Thursdays.
• Session Duration: 60-90 minutes.
• Trainers: Va Pride Coaches
• Maximum Athletes: Limited to 25 participants.
• Time: TBD
• Location: TBD

Program Focus:

• Objective: Development of body awareness and overall body strength.
• Benefits: Suitable for athletes with aspirations to participate in Indoor Track during the Winter.
• Activities: Body weight exercises, plyometrics, and resistance band training.

Typical Exercises:

1. Plank to Push-Up With Shoulder Tap
2. Squat (novice) / Squat Jumps (advanced)
3. Burpees
4. Push-Ups
5. Lunges
6. V-Ups
7. Jumping Jacks
8. Hip Touches

This program, with its focus on body weight exercises, plyometrics, and resistance band training, provides a comprehensive approach to conditioning. The limited number of participants allows a personalized and attentive coaching environment. The inclusion of running mechanics aligns with the goal of preparing our athletes for Indoor Track during the Winter.