Drury Women's Cross Country: Only four weeks until the start of practice. Because we are racing 5K and 6K this fall, weekly mileage should be now at least 50 and if you are doing 60 miles that is great. The most important workout is the one long run(at least 80 minutes) each week. The pace can still be relatively easy(conversational) on all runs except for the hill repeats(still 6-8 uphills(150-200m) run moderately hard). Try to do the hills on the grass, if possible, with partial recovery between each repeat. We need to add one run each week where the pace gets faster for the last two or three miles of the run. 20-25 minutes out and 1-2 minutes per mile faster for the last two miles coming back would be a good way to do this workout. Core strength work should continue to be done at least three times each week with 3 sets of crunches, planks, pushups, dips and curls with dumbbells.
Sunday(7/20) Long run of 11-13 miles
Monday 6-7 miles w/ strength training
Tuesday 7 miles w/ hill repeats
Wednesday 6-7 miles w/ strength training
Thursday 6 miles w/ last two miles 1-2 minutes per mile faster
Friday 8-10 miles
Saturday 6-8 miles or swim/bike w/ strength training
Please remember to get your physical done and medical forms completed.
Coach Van Arkel
417-873-7567
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