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