Our first fall Cross Country practice will be the first day of school, Monday, August 17. Freshmen and juniors will need to get a physical at the Drury athletic training room either that weekend before school starts or earlier in order to practice. All runners must turn in medical forms to the trainers by then in order to practice.
I'll start posting a training plan this coming week, but we will spend the last 10 weeks of our summer off-season training building an aerobic base for the harder running we will do when cross country season starts at the beginning of the fall semester. After school starts we'll have another 10 week window to get ready for our important 6K and 10K cross country races in late October/early November.
Those races are 80%-85% aerobic, so mileage, volume and aerobic fitness are the most important elements during our base training phase and are necessary before we add speed work and more intensive running during September and October. We will not begin running fast intervals until practice starts. For now, consistancy and volume will be the most important factors in determining how well you race in the fall.
Coach Van Arkel
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