Mileage for the last two weeks of off-season summer training should be
the
highest amount of any two week period during the summer. We're also
adding a tempo run each week these next two weeks. Training pace for
most runs can stay relatively easy at a
conversational
pace, except that one day during the week pick up the pace
(1:00 per mile faster) over the last 20 minutes or so of your run.
The Drury Athletic Department has scheduled a meeting of all student athletes at 4:00 pm on Monday August 17. Our first cross country team meeting is scheduled for right after that on Monday, August 17, at 5:00 pm. Physicals/medical paperwork must be completed by Monday, August 17, in order to practice. Any freshman or junior who has not yet obtained a physical will need to schedule a physical with Dr. Woods at the training room on August 17 to get that done.
Sunday Long Run (80 minutes or more)
Monday 6-7 miles
Tuesday 8-9 miles with hill repeats (8 x 150m)
Wednesday 9-11 miles
Thursday 6-7 miles w/ strength training
Friday 9-11 miles w/ 20:00 tempo
Saturday 5-6 miles or swim/bike w/ strength training
Sunday Long Run (80 minutes or more)
Monday 6-7 miles
Tuesday 8-9 miles with hill repeats (8 x 150m)
Wednesday 9-11 miles
Thursday 6-7 miles w/ strength training
Friday 9-11 miles w/ 20:00 tempo
Monday (8/17) 4:00 pm SA/Team Meeting @ O'Reilly Center
Coach Van Arkel
The Drury Athletic Department has scheduled a meeting of all student athletes at 4:00 pm on Monday August 17. Our first cross country team meeting is scheduled for right after that on Monday, August 17, at 5:00 pm. Physicals/medical paperwork must be completed by Monday, August 17, in order to practice. Any freshman or junior who has not yet obtained a physical will need to schedule a physical with Dr. Woods at the training room on August 17 to get that done.
Sunday Long Run (80 minutes or more)
Monday 6-7 miles
Tuesday 8-9 miles with hill repeats (8 x 150m)
Wednesday 9-11 miles
Thursday 6-7 miles w/ strength training
Friday 9-11 miles w/ 20:00 tempo
Saturday 5-6 miles or swim/bike w/ strength training
Sunday Long Run (80 minutes or more)
Monday 6-7 miles
Tuesday 8-9 miles with hill repeats (8 x 150m)
Wednesday 9-11 miles
Thursday 6-7 miles w/ strength training
Friday 9-11 miles w/ 20:00 tempo
Monday (8/17) 4:00 pm SA/Team Meeting @ O'Reilly Center
Coach Van Arkel
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