XC Preseason Schedule: First Practice 8/17 @ 7 am

Week of August 13

Move-in August 13 thru August 16. Freshmen must schedule move-in w/ Coach Van Arkel. Physical/insurance forms must be on file in order to practice 8/17.

Sunday(8/13) Long Run(11-13 miles)

Monday(8/14) Easy Run

Tuesday(8/15) Easy Run & strength training
8:00 am Coach Van Arkel at Fitness Center

Wednesday(8/16) Easy Run
8:00 am Coach Van Arkel at Fitness Center
6:30 pm Springfield Cardinals game

Thursday(8/17) 7:00 am 6 miles @ Fitness Center w/ breakfast
Noon Lunch @ Commons(optional)
2:30 pm NCAA Signing Party(Pens needed!)
3:30 pm Hand out gear(backpacks/shoes/t-shirts/etc.)
4:00 pm 2-4 mile warmup & strength training
6:30 pm Team Dinner @ Enterprise Park Lanes w/Bowling (1625 S. Enterprise)

Friday(8/18) 6:30 am 13 miles @ Bread Co. (East Sunshine)
Noon Lunch @ Commons(optional)
4:00 pm Stretching/Ice Bath

Saturday(8/19) 6:30 am 6-8 miles & strength training w/ breakfast

Sunday(8/20) 6:30 am Long run of 10-12 miles @ Bread Co. (Elm & Nat.)
6:00 pm Picnic @ Van Arkel's (311 Cordova Court)

Monday(8/21) 6:30 am 7 miles @ Lake Springfield
4:00 pm 4 miles & strength training

Tuesday(8/22) 6:30 am 8-10 miles
4:00 pm Pictures

Wednesday(8/23) 6:30 am 6-8 miles w/ hill repeats (Silver Springs)


Coach Van Arkel
(417)873-7567