Track Training: Week of Jan. 27

Track Training: Week of Jan. 27

Sunday(1/27) 7:30 am 11-14 miles @ Bread Co

Monday(1/28) 7:00 am 6-8 miles

Tuesday(1/29) 6:30 am Team Meeting 6-8 miles
4:30 pm  3-5 miles w/ strength training

Wednesday(1/30) 4:00 pm 8-10 miles w/ hill repeats

Thursday(1/31) 4:30 pm 6-8 miles w/ strength training

Friday(2/1) MEN - OYO 6-8 miles
WOMEN - 1:00 pm Leave Drury for UCM

Saturday(2/2) MEN - 8:30 am Leave Drury for UCM
WOMEN - OYO 4-6 miles

Sunday(2/3) Off

Coach Van Arkel

Track Training: Week of Jan. 20

Track Training: Week of Jan. 20

Sunday(1/20) OYO 11-14 miles

Monday(1/21) OYO 8-10 miles w/ strength training

Tuesday(1/22) 4:00 pm  8-10 miles w/ 20:00 tempo @ Fitness Center

Wednesday(1/23) 4:00 pm 8-10 miles

Thursday(1/24) 4:30 pm 8-10 miles w/ hill repeats

Friday(1/25) 6:30 am 9-12 miles

Saturday(1/26) Off or 4-6 miles

Sunday(1/27) 7:30 am 11-14 miles @ Bread Co (Elm & Nat)


Coach Van Arkel

Track Training: Weeks of Jan. 6 & 13

Drury Track Training:

Everyone should be adding a 20:00 tempo paced run and hill repeats (8 X 150m) once each week and core strength work (2 sets crunches/planks/pushups) twice each week. Mileage will increase to about 70 miles/week for 5K/10K runners. Our first practice is January 22 @ 4 pm at the Fitness Center.

Sunday(1/6) OYO 11-14 miles

Monday(1/7) OYO 8-10 miles w/ strength training

Tuesday(1/8) OYO 8-10 miles w/ 20:00 tempo

Wednesday(1/9) OYO 8-10 miles w/ strength training

Thursday(1/10) OYO 8-10 miles w/ hill repeats

Friday(1/11) OYO 9-12 miles

Saturday(1/12) Off or 4-6 miles
9:00 am Nutrition Workshop for Runners @ Cox Meyer Center (OYO/free)
http://www.coxhealth.com/body_calendar.cfm?xyzpdqabc=0&id=10&action=detail&ref=20593&calendars=&utm_source=homepage&utm_medium=CTA&utm_campaign=runningclinic0113

Sunday(1/13) OYO 11-14 miles

Monday(1/14) OYO 8-10 miles w/ strength training

Tuesday(1/15)  OYO 8-10 miles w/ 20:00 tempo

Wednesday(1/16) OYO 8-10 miles w/ strength training

Thursday(1/17) OYO 8-10 miles w/ hill repeats

Friday(1/18) OYO 9-12 miles

Saturday(1/19) Off or 4-6 miles

Sunday(1/20) OYO 11-14 miles

Monday(1/21) OYO 6-8 miles

Tuesday(1/22) 4:00 pm 8-10 miles @ Fitness Center


Coach Van Arkel

First Spring Track Practice: Jan. 22

Our first track practice for the spring semester will be Tuesday Jan. 22 at 4 pm at the Fitness Center.

Coach Van Arkel 

Track Training: Week of Dec. 30

Drury Track Training:

Mileage should be consistent, with both 1500m/Steeple runners and 5K/10K runners at close to 60 miles/week, or more.

Sunday(12/30) OYO 11-13 miles

Monday(12/31) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Tuesday(1/1)  New Year's Day! OYO 6-8 miles

Wednesday(1/2) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Thursday(1/3) OYO 8-10 miles w/ hill repeats
     (8 X 150m @ 3K pace)

Friday(1/4) OYO 8-10 miles

Saturday(1/5) Off

Sunday(1/6) OYO 11-14 miles


Coach Van Arkel