Winter Track Training (Week of Feb. 2)

Sunday(2/2) Off

Monday(2/3) OYO Long Run 11-14 miles

Tuesday(2/4) OYO 7-9 miles w/ strength training

Wednesday(2/5) 6:45 am Team Meeting/OYO 8-10 miles w/ 8 x hill

Thursday(2/6) OYO 7-9 miles

Friday(2/7) 11:15 am Leave Drury for UCM
     (Warrensburg, MO)

Saturday(2/8) 8:30 am Leave Drury for UCM
     (Warrensburg, MO)

Sunday (2/9) Off


Coach Van Arkel

Winter Track Training (Weeks of Jan. 19 & 26)

Our first track practice is Tuesday Jan. 21 @ 4:30 pm at the Fitness Center.

Sunday(1/19) Long Run

Monday(1/20)  6-8 miles

Tuesday(1/21) 4:30 pm 7-9 miles w/ strength training

Wednesday(1/22) 6:45 am 8-10 miles w/ hills

Thursday(1/23) 4:30 pm 3-4 miles w/ strength training

Friday(1/24) 6:45 am 8-10 miles w/ tempo

Saturday(1/25) Off/Easy run or cross train

 Sunday(1/26) OYO Long Run 11-14 miles

Monday(1/27) 6:45 am Team Meeting/Pictures/6-8 miles

Tuesday(1/28) 4:30 pm 7-9 miles w/ strength training

Wednesday(1/29) 6:45 am 8-10 miles

Thursday(1/30) 4:30 pm 7-9 miles

Friday(1/31)6:45 am 6-8 miles

Saturday(2/1) 8:15 am Leave Drury
     MSSU Lion Invitational     (Joplin, MO)

Sunday (2/2) Off


Coach Van Arkel

Winter Track Training (Week 8)

We'll have our first track practice on January 21 @ 4:30 pm at the Fitness Center. Plan to meet that week on Tuesday and Thursday afternoons, and on Wednesday and Friday mornings. Once we're back together we'll continue our base training, but eventually we'll set goals for racing indoors and outdoors and will adapt our training to fit the specific needs of individual events and race distances.

The weather is much better and there's no excuse now to not to put in some miles and get serious training done. Mileage for everyone should be at least 50 miles or more for the week. Please do 6-8 hill repeats at least once during the week along with the tempo run, as well as core strength training a couple times during the week.

Sun (1/12) Long Run (>70 minutes)

Monday 6-8 miles

Tuesday 7-8 miles w/ hills

Wednesday 9-11 miles

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 7)

Training through all the snow and cold will be tough, but hopefully things will clear up by mid-week. Find a sandy beach (or snowy track) and run 6-8 strides (200m @ 3K race pace) once during the week. Still plan to push the pace for 20:00 at the end of one of the longer training runs.

Sun (1/5) Easy Run in the snow

Monday 5-7 miles

Tuesday 7-8 miles w/ strides

Wednesday 8-10 miles

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