Track Training: Week of Dec. 19

Training for Dec. 19 thru Jan. 1:

Starting the next two upcoming weeks, we want to develop a routine, build our distance base with volume and mileage and become consistent with daily runs. Decide for yourself what day of the week works best for your long run, but take advantage of the break in school by making your daily run a priority.

The long run each week should be somewhere between 60 minutes and 80 minutes. Also, at least two times during the week find a hilly course and push the pace on the uphills. Do some core strength exercises after those runs. Except for the hills, all other runs can be done at a relatively easy pace. Try to run as much as possible on trails or grass (or snow) and stretch after each run.

After Jan. 1 we will add a few more miles. When we get back to campus in mid January we will increase our mileage and plan specific workouts according to the events you want to race indoors and outdoors. Don't expect to do much speedwork in January or February.


Sunday Long run of 10-13 miles

Monday 6-8 miles

Tuesday 5-7 miles w/ hills & strength training

Wednesday 7-9 miles

Thursday 5-7 miles w/ hills & strength training

Friday 7-9 miles

Saturday 4-6 miles or cross training

Coach Van Arkel
417-873-7567

Cross Country Banquet 12/10

Drury’s Cross Country Banquet will be Friday, December 10, 5:30 pm, at the Van Arkel's (311 S. Cordova Ct.). Besides showing our appreciation for our letter winners and seniors, we will recognize outstanding individual performances. A Chipotle meal (chicken or steak burritos with rice and beans; other ingredients optional) will be provided to team members. If family or friends might attend please let me know.

Coach Van Arkel
417-873-7567