Winter Training(Jan. 1 thru Jan. 14)

Training for Jan. 1 thru Jan. 14:

I hope everyone had a great Christmas. We are at the midpoint of winter break and in some ways are beginning our training not just for track in the spring, but also for next fall’s cross country meets. Everyone should be running consistent mileage and be ready to increase volume. We are six weeks of solid base training away from starting faster repeats and intervals as we prepare for outdoor track races. Women should be averaging 50+ miles during the upcoming weeks. Men should be averaging 60+ miles during this period.

In addition to increasing mileage during the next two weeks, add a couple of specific workouts. Your long run each week should now be somewhere between 70 minutes and 90 minutes. At least one time during the week find a 150m-200m hill and run 6 to 8 moderately hard repeats up with an easy jog back down. Also, at least two times during the week add 6-8 short relaxed sprints/strides on the grass at the end of your training run and combine those strides with core stability work(crunches, leg raises, dips and pushups). Except for the hill repeats and strides, all other runs can be done at a conversational aerobic pace. As always, try to run as much as possible on trails or grass.

We will add a few more miles and additional strength work when we get back to campus. I would like to meet with any runners who are already back on campus on Monday, Jan. 15, at 3:30 pm the Fitness Center for an easy run and to discuss class/training schedules and racing goals. We will all start off-season training with a long run on Sunday, Jan. 21, at 7:15 am at the Bread Company(Elm & National).


Sunday Long run of 10-13 miles

Monday 7-9 miles

Tuesday 6-8 miles w/ strides & strength training

Wednesday 7-9 miles w hill repeats

Thursday 6-8 miles w/ strides & strength training

Friday 8-10 miles

Saturday 5-7 miles/cross training


Coach Van Arkel
417-873-7567

Winter Training(Dec. 17 thru Dec. 31)

Training for Dec. 17 thru Dec. 31:

We are eight weeks away from the track season. Speedwork will likely begin mid February so we can be ready to race outdoors at the end of March. For now we can stick with building an aerobic base and the training schedule will be basically the same for everyone. Starting with the next two upcoming weeks, we want to establish our volume and mileage and stay consistent with daily runs. Decide for yourself what day of the week works best for your long runs, but take advantage of the break in school by making your daily run a priority.

Your long run each week should be somewhere between 60 minutes and 80 minutes. Also, at least two times during the week find a hilly course and push the pace on the uphills. Do some core strength exercises after those runs. Except for the hills, all other runs can be done at a relatively easy pace. Try to run as much as possible on trails or grass and stretch after each run.

Women should be at 40-50 miles during these next two weeks. Men should be around 50-60 miles.

After Jan. 1 we will add a few more miles and more strength work. When we get back to campus in mid January we will set our mileage and plan specific workouts according to which events you want to race outdoors.


Sunday Long run of 10-13 miles

Monday 6-8 miles

Tuesday 5-7 miles w/ hills & strength training

Wednesday 7-9 miles

Thursday 5-7 miles w/ hills & strength training

Friday 7-9 miles

Saturday 4-6 miles/cross training


Coach Van Arkel
417-873-7567

Winter Off-Season Conditioning

Our method of training for outdoor track is very similar to preparing for cross country and is based on principles of stress, adaptation and progression. You must overload, or stress, a specific physiological function to produce a training effect. Adaptation occurs as you recover from the workload. Progression occurs as you increase intensity and volume over time and add different types of training to the mix. With the right amounts of sharpening and tapering during the outdoor track season, the end result will be outstanding fitness and fast races on the track.

In order to race fast during the outdoor track season, we will be doing steady-state running and speedwork in February and March. To make the most of these workouts, we must spend the winter months(December and January) doing the kind of base training necessary to support this hard running. Winter conditioning starts with aerobic mileage and adds hilly runs, strides and strength work. The idea is to increase VO2max and running efficiency during this period. Anerobic development and speed will come later during the track season.

After finals week in the fall, plan to increase weekly mileage and add a weekly long run to improve aerobic capacity. While these increases need to be gradual, they also need to happen early during the winter break so aerobic conditioning can be consistent for 6-8 weeks before we start speed work in February.

The more volume you can do during the winter, the better you will be in races in the spring. I'll be posting suggested training starting Sunday, December 17, and will provide some variation between the training necessary for those runners wanting to focus on 1500m and those runners wanting to focus on 3000m/5000m.

Coach Van Arkel
417-873-7567

Spring 2007 Track Schedule

Drury Panthers
Track Competitions Spring 2007


March 24(Sat) Tulsa Invitational UT(Tulsa, OK)
(1500m/3000m)

March 30(Fri) Missouri Relays Mizzou(Columbia, MO)
(3000St/1500m/W3000m/5000m/10000m)

April 7(Sat) Washington U Select WashU(St. Louis, MO)
(1500m/800m/5000m/3000St)

April 21(Sat) Dewey Allgood Invitational UMR(Rolla, MO)
(3000St/1500m/W3000m/800m/5000m)

April 27(Fri) Bob Williams Invitational MSSU(Joplin, MO)
(3000St/1500m/W3000m/800m/M5000m)

Coach Van Arkel
873-7567