XC Training: Weeks of Oct. 12 & 19

Oct. 12 (Sun) 7:30 am Long Run @ Bread Co (East Sunshine)

Oct. 13 (Mon) 7:00 am 6-8 miles

Oct. 14 (Tues) 6:45 am 6-8 miles

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

Oct. 15 (Wed) 6:45 am 8-10 miles   

Oct. 16 (Thur) OYO 8-10 miles w/ strength training 

Oct. 17 (Fri) OYO 7-9 miles w/ 20:00 Tempo

Oct. 18 (Sat) Off/Run/Bike/Swim

Oct. 19 (Sun) OYO Long Run

Oct. 20 (Mon) 7:00 am 7-9 miles

Oct. 21 (Tues) 6:45 am 6-8 miles

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

Oct. 22 (Wed) 6:45 am 8-10 miles @ Phelps Grove

Oct. 23 (Thur) 6:45 am 6-8 miles w/ strength training

     
Oct. 24 (Fri) 7:00 am 6-8 miles

Oct. 25 (Sat) 6:15 am Leave Drury

     for MO S&T Jackling Jocks Invite (Rolla, MO)

Oct. 26 (Sun) Off

Oct. 27 (Mon) 6:15 am 12-14 miles


Coach Van Arkel