Winter Track Training (Week 6)

We'll add a couple specific workouts to our training now. Find a moderate hill and plan to run 6-8 hill repeats (150m up @ 3K race pace) once during the week. Also, add 20:00 of up tempo running (slightly slower than 10K race pace) at the end of one of the training runs.

Sun (12/29) Long Run (70 minutes or more)

Monday 5-7 miles

Tuesday 7-8 miles w/ hill repeats

Wednesday New Year's Day easy run

Thursday 7-8 miles w/ strength training

Friday 8-10 miles w/ 20:00 tempo

Saturday 5-6 miles or swim/bike w/ strength training


Coach Van Arkel

Winter Track Training (Week 5)

This will likely be a quiet week, but maybe a better week for training with less severe winter weather. The idea for now is to stay as consistent as possible and keep mileage at a good level. Next week we'll add some specific workouts to the mix.

Sun (12/22) Long Run (70 minutes or more)

Monday 5-7 miles

Tuesday 7-8 miles w/ strength training

Wednesday Christmas Day easy run

Thursday 7-8 miles w/ strength training

Friday 8-10 miles

Saturday 5-6 miles or swim/bike w/ strength training


Coach Van Arkel

Winter Track Training (Week 4)

Sun (12/15) OYO  Long Run (70 minutes or more)

Monday 5-7 miles

Tuesday 7-8 miles w/ strength training

Wednesday 8-10 miles

Thursday 5-6 miles w/ strength training

Friday 8-10 miles

Saturday 5-6 miles or swim/bike w/ strength training


Coach Van Arkel

Winter Track Training (Week 3)

We're in our third week of eight weeks of winter base training before returning to campus and starting practice again on Jan. 21. Once back for the Spring semester, we'll have eight more weeks to prepare for our first outdoor track meet at the end of March and have the opportunity to adjust training somewhat to fit different race distances during the outdoor season. For now it's simple: get yourself out the door to run in the cold weather and focus on consistency.


Sun (12/8) OYO  Long Run (70 minutes or more)
5:30 pm XC Banquet @ Rose O'Neill House

Monday 5-7 miles

Tuesday 7-8 miles w/ strength training

Wednesday 8-10 miles

Thursday 5-6 miles w/ strength training

Friday 8-10 miles

Saturday 5-6 miles or swim/bike w/ strength training


Coach Van Arkel