Pre-Season Training: Week of Jan. 25

Pre-season Training: Week of Jan. 25:

Sun(1/25) 7:00 am 10-13 miles @ Bread Co.(E. Sunshine)

Mon(1/26) 6:30 am 7-9 miles w/ strides

Tue(1/27) 4:20 pm 6-8 miles & strength training

Wed(1/28) 8:00 am 7-9 miles

Thu(1/29) 4:20 pm 6-8 miles & strength training

Fri(1/30) 6:45 am 6-10 miles

Sat(1/31) off

Sun(2/1) 7:00 am 10-14 miles @ Bread Co.(Elm & Nat.)

Coach Van Arkel
417-873-7567

Track Pre-Season Training: Week of Jan. 18

Practice starts Thursday Jan. 22 at 4:30 pm at the Fitness Center. See you then.

Pre-season Training: Week of Jan. 18:

Sun(1/18) Long run of 10-13 miles(1&1/2 hour)

Mon(1/19) 7-9 miles(1 hour)

Tue(1/20) 6-8 miles w/ smooth strides(6x80m) & strength training

Wed(1/21) 7-9 miles w hill repeats(6x200m hill @ 3k pace))

Thu(1/22) 4:30 pm 7-9 miles(1 hour) & strength training

Fri(1/23) 6:30 am 6-8 miles w/ hill repeats

Sat(1/24) off

Sun(1/25) 7:00 am 10-14 miles @ Bread Company(E. Sunshine)

Coach Van Arkel
417-873-7567

2009 Drury T&F Schedule

Drury Panthers
Track & Field Competitions Spring 2009

March 14(Sat) Dual Meet @ Drury(Springfield, MO)

March 27(Fri) & 28(Sat) Missouri Relays @ Mizzou(Columbia, MO)

April 4(Sat) Big Bear Invite @ Missouri State(Springfield, MO)

April 11(Sat) Gorilla Classic @ Pitt State(Pittsburg, KS)

April 18(Sat) Dewey Allgood Invitational @ Missouri S&T(Rolla, MO)

April 24(Fri) Bob Williams Invite @ MSSU(Joplin, MO)

May 1(Fri) & 2(Sat) GLVC Champs(Indianapolis, IN)

May 22(Fri) & 23(Sat) NCAA DII T&F Nationals

Coach Van Arkel
417-873-7567

Winter Off-Season Training: Week of Jan. 11

Off-season training for T&F becomes more specific as we get close to the start of practice. Consistency and volume are key, which means getting out in cold weather and putting in the miles. The weekly long run is still THE most important workout. Once a week do at least six strides(gradual 80m accelerations on grass-hold top speed for 20m) at the end of a run. Once a week do at least six repeats up a longish(200m) hill at close to 3000m pace. Later in the week add another set of short, steep hill repeats run slightly faster with high knee lift and arm movement. At least twice during the week do core strength training( 2 sets of crunches/planks/pushups/curls).

800m/1500m runners can expect to do quite a bit of strides, speed drills, bounding and core strength work when practice starts. 5000m/10000m runners can expect to do much of that along with higher mileage as the outdoor season gets closer.

Off-season Training: Week of Jan. 11:

Sun(1/11) Long run of 10-13 miles(1&1/2 hour)

Mon(1/12) 7-9 miles(1 hour)

Tue(1/13) 6-8 miles w/ smooth strides(6x80m) & strength training

Wed(1/14) 7-9 miles w hill repeats(6x200m hill @ 3k pace))

Thu(1/15) 8-10 miles(1&1/4 hour)

Fri(1/16) 6-8 miles w/ hill repeats(8x100m STEEP hill at 1500m pace) & strength training

Sat(1/17) 5-7 miles or cross training or rest

Coach Van Arkel
417-873-7567