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