Track Training: Week of Dec. 23

Drury Track Training:

Sunday(12/23) OYO 11-13 miles

Monday(12/24) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Tuesday(12/25)  Christmas Day!

Wednesday(12/26) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Thursday(12/27) OYO 8-10 miles w/ hill repeats
     (8 X 150m @ 3K pace)

Friday(12/28) OYO 8-10 miles

Saturday(12/29) Off

Sunday(12/30) OYO 11-13 miles


Coach Van Arkel

Track Training: Week of Dec. 16

Drury Track Training:

Everyone should be running at least six days/week, with mileage close to 60 miles/week. We're adding a tempo paced run and hill repeats once each week and core strength work twice each week. Starting in January mileage will increase to about 70 miles/week for 5K/10K runners.

Sunday(12/16) OYO 11-13 miles

Monday(12/17) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Tuesday(12/18) OYO 8-10 miles w/ 20:00 tempo
     (out 30:00, then back 3:00-4:00 faster)

Wednesday(12/19) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Thursday(12/20) OYO 8-10 miles w/ hill repeats
     (8 X 150m @ 3K pace)

Friday(12/21) OYO 8-10 miles

Saturday(12/22) Off

Sunday(12/23) OYO 11-13 miles



Coach Van Arkel

Track Training: Week of Dec. 9

Drury Track Training:

Sunday(12/9) OYO 11-13 miles

Monday(12/10) OYO 6-8 miles

Tuesday(12/11) OYO 8-10 miles

Wednesday(12/12) OYO 6-8 miles

Thursday(12/13) OYO 6-8 miles w/ hill repeats

Friday(12/14) OYO 8-10 miles

Saturday(12/15) Off

Sunday(12/16) OYO 11-13 miles


Coach Van Arkel