Track Training: Week of Nov. 27:
Sunday(11/27) OYO/10-14 miles
Monday(11/28) 6:45 am 6-8 miles
Tuesday(11/29) 4:30 pm 6-8 miles w/ strength training
Wednesday(11/30) 6:45 am 8-10 miles
Thursday(12/1) 4:30 pm 4-5 miles w/ strength training
Friday(12/2) 9:00 am Leave Drury for KU
Saturday(12/3) Off
Coach Van Arkel
417-873-7567
Friday, November 25, 2011
Wednesday, November 9, 2011
Off-Season Training/Recovery
Off-Season Training for Nov. 13 thru Jan. 17:
After this current week of recovery and little, if any, running following the NCAA regional meet, distance and middle-distance runners will start the following week to develop a routine, build a distance base with mileage and become consistent with daily runs in preparation for track. We'll be practicing some between November 17 and December 2, but will then be running our own until the spring semester begins.
Starting later in November and continuing through the winter break plan for a long run each week 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 for leg strength. Add core strength exercises after those runs.
After Jan. 1 we will increase mileage. When we get back to campus in mid January we will plan specific workouts according to the events you'll race indoors and outdoors. Do not expect to do much speed work in January until after we have a good distance base and have done a fair amount of strength work.
Off-Season Training schedule for weeks of Nov. 13 & Nov. 20:
Sun(11/13) OYO/6-8 miles
Monday(11/14) OYO/6-8 miles
Tues(11/15) OYO/6-8 miles w/ strength training
Wed(11/16) OYO/6-8 miles
Thur(11/17) 4:30 pm 6-8 miles @ Fitness Center
Fri(11/18) OYO/6-8 miles
4:00-8:00 pm Cross Country Banquet at Lake Springfield Boathouse
(Chili Dinner at 6 pm)
Sat(11/19) Off
Sun(11/20) 7:30 am 8-10 miles @ Bread Co. (Elm & Nat.)
Mon(11/21) 7:00 am 6-8 miles
Tues(11/22) 7:00 am 6-8 miles w/ strength training
Wed(11/23) OYO/8-10 miles
Thur(11/24) OYO/6-8 miles
Fri(11/25) OYO/6-8 miles w/ strength training
Sat(11/26) Off
Sun(11/27) OYO/8-12 miles
Coach Van Arkel
417-873-7567
After this current week of recovery and little, if any, running following the NCAA regional meet, distance and middle-distance runners will start the following week to develop a routine, build a distance base with mileage and become consistent with daily runs in preparation for track. We'll be practicing some between November 17 and December 2, but will then be running our own until the spring semester begins.
Starting later in November and continuing through the winter break plan for a long run each week 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 for leg strength. Add core strength exercises after those runs.
After Jan. 1 we will increase mileage. When we get back to campus in mid January we will plan specific workouts according to the events you'll race indoors and outdoors. Do not expect to do much speed work in January until after we have a good distance base and have done a fair amount of strength work.
Off-Season Training schedule for weeks of Nov. 13 & Nov. 20:
Sun(11/13) OYO/6-8 miles
Monday(11/14) OYO/6-8 miles
Tues(11/15) OYO/6-8 miles w/ strength training
Wed(11/16) OYO/6-8 miles
Thur(11/17) 4:30 pm 6-8 miles @ Fitness Center
Fri(11/18) OYO/6-8 miles
4:00-8:00 pm Cross Country Banquet at Lake Springfield Boathouse
(Chili Dinner at 6 pm)
Sat(11/19) Off
Sun(11/20) 7:30 am 8-10 miles @ Bread Co. (Elm & Nat.)
Mon(11/21) 7:00 am 6-8 miles
Tues(11/22) 7:00 am 6-8 miles w/ strength training
Wed(11/23) OYO/8-10 miles
Thur(11/24) OYO/6-8 miles
Fri(11/25) OYO/6-8 miles w/ strength training
Sat(11/26) Off
Sun(11/27) OYO/8-12 miles
Coach Van Arkel
417-873-7567
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