Sunken Meadow Cross Country
The Sunken Meadow cross-country course in Kings Park is one of the toughest in New York, according to NYS Parks. Its 5K starts flat, then climbs Snake Hill and, after about half a mile of uphill, the steep 200-metre Cardiac Hill. More than 40,000 runners race it each fall, and it hosts the Suffolk County, Section XI and Catholic school championships. Schools and organized groups need a NYS Parks permit and insurance to use it.
Cross Country at a Glance
Why the Course Is So Hard
NYS Parks' own description is blunt. The 5K starts off flat, which tempts runners to go out fast, until they reach the short, steep Snake Hill. The course then winds through the picnic area and begins a climb of roughly half a mile to the base of Cardiac Hill, which goes up another 200 metres of very steep ground. Because the park sits on Long Island Sound, runners also face strong wind and sandy trails.
The hills are the same wooded slopes you see on the park's trail map, where ten-foot contour lines pack tight in the south of the park.
Course Distances
The Suffolk County cross-country coaches' association publishes maps for several Sunken Meadow layouts:
- 3.1-mile (5K) course
- 3.0-mile course
- 2.8-mile course
- 2.5-mile course (bridge)
- Novice 2.4-mile course
- 2-mile freshman course
- 1.85-mile freshman course
- 1.5-mile course (bridge)
Their site also carries maps for the Bob Pratt course. Check the meet information for which layout is in use.
Championships at Sunken Meadow
Every year the course hosts the public high school sectional championships, the Suffolk County Championships and the Catholic School Championships, according to NYS Parks. It has also hosted the New York State Cross Country Championships several times: NYS Parks lists 1968 (2.5 miles), 1974 and 1992 (3 miles), and 2002, 2008 and 2018 (5K). The 2018 state meet drew more than 10,000 people, counting runners, spectators and vendors.
A small dual meet might bring 200 people; the big invitationals bring up to 3,000. Schools, private schools, colleges and community groups all race here.
Watching a Meet
- Come early on invitational days. Thousands of people can arrive at once, and parking is by field.
- Pay the vehicle fee. In fall 2026 it is $8 a car on weekends and holidays from September 12 to November 8, collected 8 a.m. to 4 p.m. Weekday meets after September 11 fall outside the collection days. See hours and fees.
- Wear shoes for sand and hills. The course is sandy and steep in places.
- No dogs. Pets are not allowed in the park. See dogs.
Rules for Teams and Groups
NYS Parks requires a permit for schools and organized groups running cross-country programs, and it requires insurance. Contact the Long Island Regional Permit Office at (631) 669-1000. Horses are not allowed on the cross-country trails.
Running It Yourself
Outside meets, the trails are open to everyone from sunrise to sunset. A loop of the course on a quiet weekday morning is a good test before a race. Pair it with a cool-down on the boardwalk.
Sunken Meadow Cross Country FAQ
How hard is the Sunken Meadow cross country course?
NYS Parks calls it one of the toughest courses in New York. The 5K has Snake Hill and the steep 200-metre Cardiac Hill, plus wind and sandy trails off Long Island Sound.
What is Cardiac Hill at Sunken Meadow?
The steepest climb on the 5K course. After about half a mile of uphill, it rises another 200 metres over very steep ground.
Has Sunken Meadow hosted the state cross country championships?
Yes, including 1968, 1974, 1992, 2002, 2008 and 2018. The 2018 meet drew more than 10,000 people.
Do teams need a permit to run at Sunken Meadow?
Yes. Schools and organized groups need a NYS Parks permit and insurance, through the Long Island Regional Permit Office at (631) 669-1000.