Cross Country Program


With the cross country season fast approaching, start your preparation early with Jock Athletic’s 2021 Cross Country Running Program!

Sign up to improve all aspects of your fitness and to give yourself the best chance at maximising performance and results. The sessions incorporated in this program mainly focus on:

  • Technique
  • Speed
  • Endurance
  • Hills training
  • Injury prevention
  • Tactics and strategies

Starting on the 15th of February, this program will run until July (up until Nationals - the last cross country race of season). The program is not only suitable for runners, but athletes from a range of sporting disciplines such as soccer, rugby league, surf lifesaving and more! All fitness levels and abilities are welcome and catered for in our sessions.



Timeframe: Initial testing on the 4th of February (gym) and 10th of February (running), with sessions starting on the 15th of February and running until July.

When: Choose from up to 9 running and 6 gym sessions per week + 1 FREE Saturday sandhills session

Where: Dependent on sessions – locations vary between Don Lucas Reserve and Sylvania Waters Athletics Track. See our current Timetable for more details.

Who: All abilities welcome, ages 10+

Cost: Dependent on weekly sessions – contact us for more information*

* All fees payable monthly in advance.


Initial Screening and Testing: The Assessment

This assessment allows us to review your running technique, flexibility and strength, as well as gather some simple testing data as a starting point for your program. It gives us the opportunity to chat to you about your short and long term goals in sport, any previous injuries, upcoming competition dates and your training workload. 

The assessment includes:

  • Individualised report
  • Jock Athletic running singlet 
  • Discounts at Runnulla and Nuzest


For the Serious Athlete: Strength Training

To maximise your running potential, all runners should also include strength training in their overall program. This will provide core, glute and hip stability which are needed for stride efficiency, strength and power for running. See our Gym Program for more details.