Drury Cross Country Running Protocols

Drury Cross Country Protocols for Safe Distance Running:

1. Run defensively. Assume drivers cannot see you and are not looking out for you.

2. Run against traffic, single file if there are oncoming vehicles.

3. Obey traffic laws (red lights, etc).

4. Do not wear headsets.

5. Make yourself visible (light-colored clothing or flashing lights) if running in the dark.

5. Do not run in lightning. Seek shelter when there is a thunderstorm.

6. Avoid running alone. Run with others, especially in unfamiliar areas.

Coach Van Arkel

XC Training: Weeks of Sept. 18 & 25

Cross Country Training (9/18 & 9/25):

Sunday(9/18) Off

Monday(9/19) 6:00 am 12-16 miles

Tuesday(9/20) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/21) 6:30 am 8-10 miles

Thursday(9/22) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(9/23) 6:30 am 7-9 miles @ Phelps Grove

Saturday(9/24) Off

Sunday(9/25) 7:00 am 12-14 miles @ Bread Co (Elm & Nat)

Monday(9/26) 6:30 6-8 miles

Tuesday(9/27) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/28) 6:30 am 8-10 miles

Thursday(9/29) 6:30 am 6-8 miles
4:30 pm strength training

Friday(9/30) 4:00 pm Leave Drury

Saturday(10/1) 6:00 am Leave Tulsa for
OSU Cowboy Jamboree (Stillwater, OK)
9:15 am Women's 5K
9:45 am Men's 8K

Sunday(10/2) Off

Monday(10/3) 6:00 am 12-15 miles

Coach Van Arkel
417-873-7567

XC Training: Week of Sept. 11

Drury Cross Country Training (9/11):

Sunday(9/11) Off

Monday(9/12) 6:30 am 8-10 miles

Tuesday(9/13) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/14) 6:30 am 8-10 miles

Thursday(9/15) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(9/16) 7:00 am 5-7 miles

Saturday(9/17) 5:45 am Leave Drury for MSSU
8:30 am Women's 5K
9:15 am Men's 8K

Sunday(9/18) Off

Coach Van Arkel
417-873-7567

XC Training: Week of Sept. 4

Drury Cross Country Training (9/4):

Sunday(9/4) OYO/6-8 miles

Monday(9/5) OYO/6-8 miles

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

Wednesday(9/7) 6:30 am 8-10 miles

Thursday(9/8) 7:00 am Pictures & strength training
4:30 pm 6-8 miles miles

Friday(9/9) 6:30 am 8-10 miles

Saturday(9/10) 7:00 am 12-14 miles @ Lake Springfield

Sunday(9/11) Off

Coach Van Arkel
417-873-7567