XC Training(8/30)

Sunday(8/30) 6:40 am Leave College Park
7:00 am Long Run of 12-16 miles @ Bullseye No. 37(Frisco Trail/Willard)

Monday(8/31) 6:30 am 6-8 miles @ Fitness Center

Tuesday(9/1) 6:30 am 6-8 miles @ Silver Springs
4:00 pm Pictures/3-4 miles w/ strength training

Wednesday(9/2) 6:30 am 8-12 miles

Thursday(9/3) 6:30 am 6-8 miles @ Phelps Grove
4:30 pm 3-4 miles w/ strength training

Friday(9/4) 6:30 am 8-12 miles

Saturday(9/5) OYO/4-6 miles w/ strength training

Sunday(9/6) OYO/10-16 miles

Monday(9/7) OYO/6-8 miles

Tuesday (9/8) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Coach Van Arkel
417-873-7567

XC Training(8/20)

Cross Country Pre-Season Practice Schedule:
Thursday(8/20) 7:00 am 8 miles @ Fitness Center w/ breakfast
Noon Lunch @ CX
4:30 pm 2-4 mile warmup w/ strength training

Friday(8/21) 6:30 am 10 miles @ Frisco Trailhead w/ breakfast
Noon Lunch @ CX
4:30 pm Pool/Stretching/Ice Bath
6:30 pm Team Dinner @ Jimmie Johns(Grand & Glenstone)

Saturday(8/22) 6:30 am(women) VO2max test; 6 miles w/ strength training
7:30 am(men) VO2max test; 6 miles w/ strength training

Sunday(8/23) 6:30 am Long Run of 12-16 miles @ Bread Co.(Elm & National)
6:00 pm Picnic @ Coach Van Arkel's

Monday(8/24) 6:30 am Pool/6-8 miles @ Fitness Center
4:30 pm 3-4 miles w/ strength training

Tuesday(8/25) 6:30 am 8-10 miles @ Lake Springfield
4:00 pm Pool/3-4 miles

Wednesday(8/26) 6:30 am 6-8 miles @ Fitness Center

Thursday(8/27) 6:30 am 8-12 miles
4:15 pm Signing Party & strength training

Friday(8/28) 6:30 am 6-10 miles @ Phelps Grove Park

Saturday(8/29) Off

Sunday(8/30) 6:40 aqm Leave College Park
7:00 am 10-16 miles @ Bullseye No. 37(Frisco Trail/Willard)

Coach Van Arkel
417-873-7567

Fall XC Gear

When practice starts we will hand out the following gear to cross country runners:
-Training Shoes
-Short Sleeve Running T-shirts

A few days after practice begins(and hopefully before classes start) we will hand out the following additional gear w/ DRURY logo:
-Nike Rain Jackets
-Adidas Warmups
-Long Sleeve Tops
-Racing Shorts
-Racing Singlets
-Backpacks
-Duffle Bags

There will be a few additional short sleeve running tees available for sale to friends and family as a fundraiser for the team.

Coach Van Arkel
417-873-7567

Off-Season XC Training(8/9)

One more week of base training on your own. We'll back off a little next week just before practice starts.

Sunday(8/9) Long run of 10-14 miles

Monday 8-10 miles

Tuesday am 6-8 miles
pm 3-4 miles w/ strength training

Wednesday 8-10 miles w/ 8x 100m hill repeats

Thursday am 6-8 miles
pm 3-4 miles w/ strength training

Friday 8-10 miles w/ fast finish(10K pace)

Saturday 5-7 miles or swim/bike w/ strength training


Coach Van Arkel
417-873-7567

Special Request Re: Inhalers

Under new NCAA rules, any athlete using an inhaler must obtain and have available a note from their doctor if they are on an inhaler or have been prescribed ADHD medicine. The note has to be on official letterhead and must specifically indicate what medicine they are taking, why they are taking it, the dosage, and who is prescribing it. If the athlete does not have this on file and they get drug tested, then the athlete will not be allowed to practice or compete until this note is in their file. It is no longer acceptable to just bring the prescription with you to campus to give to the athletic trainers.

As we receive the medical forms and physicals I will contact each runner who has indicated they are currently using an inhaler and remind them about this requirement.

Coach Van Arkel
417-873-7567

Off-Season XC Training(8/2)

Starting in August we'll try to get close to 70-80 miles/week for the guys and 50-60 miles/week for the girls. Mileage increases by 1-2 miles/day and we add a second workout on Tuesday and Thursday. The most important workouts are the long run, hill repeats and a negative split run on Friday with the last 2-3 miles close to 10k race pace. Core strength work needs to be done 3x/week.

Sunday(8/2) Long run of 10-14 miles

Monday 8-10 miles

Tuesday am 6-8 miles
pm 3-4 miles w/ strength training

Wednesday 8-10 miles w/ 8x 100m hill repeats

Thursday am 6-8 miles
pm 3-4 miles w/ strength training

Friday 8-10 miles w/ fast finish(10K pace)

Saturday 5-7 miles or swim/bike w/ strength training


Coach Van Arkel
417-873-7567