Winter Off-Season Training:
One more week of base training with one set of hills or repeats and two core strength workouts. Make crunches, pushups, planks & dips part of the strength training routine.
Classes start Jan. 17, and practice will begin on Wednesday, Jan. 18, at 6:30 am.
Sun(1/8) 11-14 miles
Mon(1/9) 6-8 miles
Tues(1/10) 8-10 miles w/ strength training
Wed(1/11) 6-8 miles w/ 6x hill repeats(or 6x 300m @ 3000m pace)
Thur(1/12) 8-10 miles w/ strength training
Fri(1/13) 6-8 miles
Sat(1/14) 4-6 miles
Sun(1/15) 11-14 miles
Coach Van Arkel
417-873-7567
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