XC Training: Weeks of Sept. 21 & 28

Sept. 21 (Sun) Off

Sept. 22 (Mon) 6:00 am 12-15 miles    

Sept. 23 (Tues) 6:30 am 6-8 miles
     4:15 pm 3-4 miles w/ strength training

Sept. 24 (Wed) 6:45 am 8-10 miles @ Phelps Grove

Sept. 25 (Thur) 6:30 am 6-8 miles

     4:14 pm 3-4 miles w/ strength training
 
Sept. 26 (Fri) 6:30 am 7-9 miles

Sept. 27 (Sat) Off/Run/Bike/Swim

Sept. 28 (Sun) 7:30 am Long Run @ Bread Co (Elm & Nat)

Sept. 29 (Mon) 7:00 am 7-9 miles    

Sept. 30 (Tues) 6:30 am 6-8 miles
     4:15 pm 3-4 miles w/ strength training

Oct. 1 (Wed) 6:30 am 8-10 miles @ Phelps Grove

Oct. 2 (Thur) 6:30 am 6-8 miles

     4:15 pm 3-4 miles w/ strength training
 
Oct. 3 (Fri) OYO 6-8 miles

     4:00 pm Leave Drury for KC

Oct. 4 (Sat) Rim Rock Classic (Lawrence, KS)

Oct. 5 (Sun) Off

Oct. 6 (Mon) 6:15 am 12-14 miles


Coach Van Arkel

XC Training: Week of Sept. 14

Sept. 14 (Sun) 7:30 am Long Run @ Lake Springfield

Sept. 15 (Mon) 7:00 am 7-9 miles    

Sept. 16 (Tues) 6:30 am 6-8 miles
     4:15 pm 3-4 miles w/ strength training

Sept. 17 (Wed) 6:30 am 8-10 miles@ Silver Springs

Sept. 18 (Thur) 6:30 am 6-8 miles
 
Sept. 19 (Fri) 7:00 am 6-8 miles

Sept. 20 (Sat) 6:00 am Leave Drury for MSSU/Southern Stampede

Sept. 21 (Sun) Off

Coach Van Arkel

XC Training: Week of September 7

Sept. 7 (Sun) 7:30 am Long Run @ Bread Co (East Sunshine)
Sept. 8 (Mon) 7:00 am 7-9 miles    
Sept. 9 (Tues) 6:30 am 6-8 miles

     4:15 pm 3-4 miles w/ strength training

Sept. 10 (Wed) 6:30 am 8-10 miles

Sept. 11 (Thur) 6:30 am 6-8 miles
     4:15 pm 3-4 miles w/ strength training

Sept. 12 (Fri) 6:30 am 8-10 miles @ Phelps Grove

Sept. 13 (Sat) Off/ 5-6 miles or swim/bike

Sept. 14 (Sun) 7:30 am Long Run (10-16 miles) @ Lake Springfield

Coach Van Arrkel