Track Training: Week of January 31

Track Training: Week of Jan. 31:

Sun(1/31) 7:15 am 10-14 miles @ Bread Co.(Elm. & Nat.)

Mon(2/1) 6:30 am 6-8 miles

Tue(2/2) 4:20 pm 7-9 miles & strength training

Wed(2/3) 6:30 am 9-11 miles

Thu(2/4) 4:20 pm 7-9 miles & strength training

Fri(2/5) Women: 1:30 pm Leave Drury for UCM Indoor Meet
Men: OYO 6-8 miles

Sat(2/5) Men: 9:30 am Leave Drury for UCM Indoor Meet
Women: OYO 6-8 miles

Sun(2/6) Off

Coach Van Arkel
417-873-7567

Track Training: Week of January 24

Track Training: Week of Jan. 24:

Sun(1/24) 7:00 am 10-14 miles @ Bread Co.(Elm. & Nat.)

Mon(1/25) 6:30 am 6-8 miles

Tue(1/26) 4:20 pm 7-9 miles & strength training

Wed(1/27) 6:30 am 7-9 miles

Thu(1/28) 4:20 pm 7-9 miles & strength training

Fri(1/29) 3:30 pm Leave Drury for MSSU Indoor

Sat(1/30) 11:00 am Leave Drury for MSSU Indoor

Sun(1/31) 7:15 am 10-14 miles @ Bread Co.(Elm & Nat.)

Coach Van Arkel
417-873-7567

Track Practice Starts Jan. 21 @ 4:30 PM

Practice starts Thursday Jan. 21 at 4:30 pm at the Fitness Center with a team meeting. Please run earlier if you can on your own. Cross Country is scheduled to do basketball concessions Thursday evening. See you then.

Track Training(1/17)

Sun(1/17) Long run of 10-14 miles(90 minutes)

Mon(1/18) 7-9 miles

Tue(1/19) 6-8 miles w/ smooth strides(6x80m) & strength training

Wed(1/20) OYO/7-9 miles w 6x hill repeats or 6x 200m @ 3k pace

Thu(1/21) OYO/6-8 miles & strength training
4:30 pm Team Meeting
5:00 pm Basketball Concessions(need 6-8 volunteers for 5 pm & 6-8 more for 7 pm)

Fri(1/22) 6:30 am 6-8 miles w/ hill repeats

Sat(1/23) off

Sun(1/24) 7:15 am 10-14 miles @ Bread Company(Elm & Nat.)

Coach Van Arkel
417-873-7567

Winter Off-Season Training(1/10)

Winter Off-Season Training:

One more week of base training. Make crunches, pushups, planks & dips part of the strength training routine.

Classes start Jan. 20, and practice will begin on Thursday, Jan. 21st at 4:30 pm.

Sun(1/10) 10-14 miles

Mon(1/11) 6-8 miles

Tues(1/12) 6-8 miles w/ strength training

Wed(1/13) 6-8 miles w/ 6x hill repeats(or 6x 300m @ 3000m pace)

Thur(1/14) 6-8 miles w/ strength training

Fri(1/15) 8-10 miles

Sat(1/16) Off

Sun(1/17) 10-14 miles

Coach Van Arkel

Winter Off-Season Training(1/3)

Sun(1/3) 10-14 miles

Mon(1/4) 6-8 miles

Tues(1/5) 6-8 miles w/ strength training

Wed(1/6) 6-8 miles w/ 6x hill repeats

Thur(1/7) 6-8 miles w/ strength training

Fri(1/8) 8-10 miles

Sat(1/9) Off

Sun(1/10) 10-14 miles

Coach Van Arkel