Track Training: Weeks of Dec. 18 & 25 & Jan. 1

1500m & 3000m & 5000m &100000m Training for Dec. 18 thru Jan. 8:

The next few weeks should be about building our distance base (volume and mileage) with a long run each week somewhere between 75 minutes and 90 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 (planks,crunches,pushups) after those runs. Except for the hills, all other runs can be done at a conversational pace. Try to run as much as possible on trails or grass.

After Jan. 8 we will add a few more miles and a couple of faster training runs each week. When we get back to campus in mid-January we'll plan specific workouts consistent with our indoor track season. Don't expect to do much speed work in January or February, especially if you'll be racing longer distances during the outdoor track season.

Sunday(12/18) Long run of 11-14 miles

Monday 6-8 miles

Tuesday 5-7 miles w/ hills & strength training

Wednesday 8-10 miles

Thursday 5-7 miles w/ hills & strength training

Friday 8-10 miles

Saturday 6-8 miles or cross training

Sunday(12/25) Long run 11-14 miles

Monday 6-8 miles

Tuesday 6-8 miles w/ hills & strength training

Wednesday 8-10 miles

Thursday 6-8 miles w/ hills & strength training

Friday 7-9 miles

Saturday 6-8 miles

Sunday(1/1) Easy Run

Monday Long Run 11-14 miles

Tuesday 6-8 miles

Wednesday 5-7 miles w/ hills & strength training

Thursday 8-10 miles

Friday 5-7 miles w/ hills & strength training

Saturday 7-9 miles

Coach Van Arkel
417-873-7567

Track Training: Week of Dec. 11

Track Training: Week of Dec. 11 (Finals Week!)

Sunday(12/11) OYO/10-14 miles

Monday(12/12) OYO/6-8 miles

Tuesday(12/13) OYO/6-8 miles w/ strength training

Wednesday(12/14) OYO/8-10 miles

Thursday(12/15) OYO/6-8 miles w/ strength training

Friday(12/16) OYO/8-10 miles

Saturday(12/17) Off

Coach Van Arkel
417-873-7567

Track Training: Week of Dec. 4

Track Training: Week of Dec. 4:

Sunday(12/4) OYO/10-14 miles

Monday(12/5) OYO/6-8 miles

Tuesday(12/6) OYO/6-8 miles w/ strength training

Wednesday(12/7) OYO/8-10 miles

Thursday(12/8) OYO/6-8 miles w/ strength training

Friday(12/9) OYO/8-10 miles

Saturday(12/10) Off

Coach Van Arkel
417-873-7567