Off-Season Training Overview:
Running cross country is relatively simple (be the first to the finish line, as a team, over 6K or 10K). Training for cross country races is also, fortunately, relatively simple (train moderately hard and long for a number of months, recover and get more fit, train a little harder for a few weeks, recover some more and get still more fit, train even harder for a shorter time, rest and then be really fast when you race).
Training and getting more fit is a progression. The body adapts to increased stimuli (long and fast running) and gets stronger and faster over time. The idea is to start developing during the summer the different bioenergetic and biomechanic systems we rely on when we run cross country races. We'll build a strong foundation of training and gradually increase volume and intensity over the next few months to improve our level of fitness.
These key components make up the off-season cross country training plan:
1. Aerobic Fitness-Volume and mileage, not too hard, to improve endurance and efficiency. Consistency is important. 6K and 10K races are 80%-85% aerobic!
2. Leg Strength-Hill running to increase the strength of leg muscles, tendons and ligaments and improve form.
3. Core Strength-Resistance exercises designed to strengthen and stabilize the core/trunk/upper body.
4. Leg Speed-We'll start with strides (<100m) on grass during the summer and progress to faster running as we get closer to racing.
5. Nutrition-Pay attention to your diet. Eat healthy, watch your weight and hydrate before and after training runs.
6. Recovery/Sleep-Improvement occurs during the rest phase. If you don't give your body a chance to regenerate between hard workouts you risk injury, illness and burnout.
Notice we do not yet start running fast intervals until we have developed these other systems and until we are ready to start peaking for cross country races. Anaerobic fitness and speed will come later during the fall season. While increases in mileage and training need to be gradual, they also need to happen relatively early in the summer so conditioning can be consistent and productive for the 8-10 weeks before the cross country season starts. Expect a more specific workout schedule in just a few days.
Coach Van Arkel
417-873-7567
xcountry@drury.edu
Sunday, June 19, 2011
Thursday, June 16, 2011
Freshmen First Day June 24
I'll be available on June 24 for Freshmen First Day and would invite any incoming freshmen or returning runners to meet each other or ask questions of the coach on at 2:30 pm that day in the Findley Student Center (this is after the Alpha class meeting and before the Athletics presentation by AD Pat Atwell).
Coach Van Arkel
417-873-7567
Coach Van Arkel
417-873-7567
Saturday, June 11, 2011
XC Training
XC Training:
Hopefully, most runners have had several weeks of easy running after track season and are ready to begin building an aerobic base for cross country. Starting in mid-June we will want to be as consistent as possible with our training. Mileage will be higher later in the summer(50-60 for women/60-70 for men). For now, it is important to run almost every day with a day off once in a while to recover. We have ten weeks until cross country practice begins and we will structure the summer's running into five two-week periods.
For the next two weeks starting Sunday, June 12:
This is an introductory training week. Pace can be easy. Women should now be running an average of 6 miles a day or more, with a long run sometime during the week of 60 minutes or longer. Try to get around 40 miles this week. Men should be running an average of at least 7 miles a day with a long run of 70 minutes. Try to get around 50 miles this week. For now this is exclusively aerobic base training. Eventually we will add hill repeats and strides, but do not do speedwork or track running once we begin the buildup for cross country.
For core strength, at least twice during the week do two sets of crunches(2 x 25-50 repeats) and pushups(2 x 10-15) and planks(hold each position for :30). You can also add 2 sets of hammer curls to the routine if you have access to dumbbells.
In two weeks we will add a few more miles, a couple of specific running workouts and additional strength exercises.
Coach Van Arkel
417-873-7567
Hopefully, most runners have had several weeks of easy running after track season and are ready to begin building an aerobic base for cross country. Starting in mid-June we will want to be as consistent as possible with our training. Mileage will be higher later in the summer(50-60 for women/60-70 for men). For now, it is important to run almost every day with a day off once in a while to recover. We have ten weeks until cross country practice begins and we will structure the summer's running into five two-week periods.
For the next two weeks starting Sunday, June 12:
This is an introductory training week. Pace can be easy. Women should now be running an average of 6 miles a day or more, with a long run sometime during the week of 60 minutes or longer. Try to get around 40 miles this week. Men should be running an average of at least 7 miles a day with a long run of 70 minutes. Try to get around 50 miles this week. For now this is exclusively aerobic base training. Eventually we will add hill repeats and strides, but do not do speedwork or track running once we begin the buildup for cross country.
For core strength, at least twice during the week do two sets of crunches(2 x 25-50 repeats) and pushups(2 x 10-15) and planks(hold each position for :30). You can also add 2 sets of hammer curls to the routine if you have access to dumbbells.
In two weeks we will add a few more miles, a couple of specific running workouts and additional strength exercises.
Coach Van Arkel
417-873-7567
Sunday, May 1, 2011
Track Training: Week of May 1
Track Training: Week of May 1:
Sunday(5/1) 10-12 miles
Monday(5/2) 4:00 pm 5-7 miles
Tuesday(5/3) 4:45 pm 6-8 miles
Wednesday(5/4) 4:00 pm 5-7 miles w/ strength training
Thursday(5/5) 4:45 pm 5-7 miles & Team Meeting
Friday(5/6) Off
Saturday(5/7) GLVC T&F Meet
Sunday(5/8) GLVC T&F Meet
Monday(5/9) Track Banquet @ Phelps Grove
Coach Van Arkel
417-873-7567
Sunday(5/1) 10-12 miles
Monday(5/2) 4:00 pm 5-7 miles
Tuesday(5/3) 4:45 pm 6-8 miles
Wednesday(5/4) 4:00 pm 5-7 miles w/ strength training
Thursday(5/5) 4:45 pm 5-7 miles & Team Meeting
Friday(5/6) Off
Saturday(5/7) GLVC T&F Meet
Sunday(5/8) GLVC T&F Meet
Monday(5/9) Track Banquet @ Phelps Grove
Coach Van Arkel
417-873-7567
Saturday, April 23, 2011
Track Training: Week of April 24
Track Training: Week of April 24:
Sunday(4/24) Off
Monday(4/25) 4:00 pm 6-8 miles
Tuesday(4/26) 6:45 am Cross Country Team Meeting
7:00 am 5-7 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(4/27) 7:00 am 8-10 miles
Thursday(4/28) 4:30 pm 5-7 miles
8:00 pm Athletics Awards w/ Dessert
Friday(4/29) Noon Coach Keeton's Bus Leaves Drury
3:00 pm Coach Van Arkel's Van Leaves Drury for MSSU
Saturday(4/30) Off
Sunday(5/1) 7:30 am 10-14 miles @ Bread Co.(Elm & Nat.)
Coach Van Arkel
417-873-7567
Sunday(4/24) Off
Monday(4/25) 4:00 pm 6-8 miles
Tuesday(4/26) 6:45 am Cross Country Team Meeting
7:00 am 5-7 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(4/27) 7:00 am 8-10 miles
Thursday(4/28) 4:30 pm 5-7 miles
8:00 pm Athletics Awards w/ Dessert
Friday(4/29) Noon Coach Keeton's Bus Leaves Drury
3:00 pm Coach Van Arkel's Van Leaves Drury for MSSU
Saturday(4/30) Off
Sunday(5/1) 7:30 am 10-14 miles @ Bread Co.(Elm & Nat.)
Coach Van Arkel
417-873-7567
Sunday, April 17, 2011
Track Training: Week of April 17
Track Training: Week of April 17:
Sunday(4/17) Off
Monday(4/18) 4:00 pm 6-10 miles
Tuesday(4/19) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(4/20) 4:00 pm 8-10 miles
Thursday(4/21) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(422) 7:00 am 6-8 miles
Saturday(4/23) 8:45 am Leave Drury for Rolla
Sunday(4/24) Off
Coach Van Arkel
417-873-7567
Sunday(4/17) Off
Monday(4/18) 4:00 pm 6-10 miles
Tuesday(4/19) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(4/20) 4:00 pm 8-10 miles
Thursday(4/21) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(422) 7:00 am 6-8 miles
Saturday(4/23) 8:45 am Leave Drury for Rolla
Sunday(4/24) Off
Coach Van Arkel
417-873-7567
Sunday, April 10, 2011
Track Training: Week of April 10
Track Training: Week of April 10:
Sunday(4/10) 7:30 am 10-16 miles
Monday(4/11) 4:00 pm 6-8 miles
Tuesday(4/12) 6:45 am Team Meeting
7:00 am 5-7 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(4/13) OYO/8-10 miles
Thursday(4/14) OYO/6-8 miles
Friday(4/15) Noon Leave Drury for Wichita State
Saturday(4/16) Wichita State
Sunday(4/17) Off
Coach Van Arkel
417-873-7567
Sunday(4/10) 7:30 am 10-16 miles
Monday(4/11) 4:00 pm 6-8 miles
Tuesday(4/12) 6:45 am Team Meeting
7:00 am 5-7 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(4/13) OYO/8-10 miles
Thursday(4/14) OYO/6-8 miles
Friday(4/15) Noon Leave Drury for Wichita State
Saturday(4/16) Wichita State
Sunday(4/17) Off
Coach Van Arkel
417-873-7567
Saturday, April 2, 2011
Track Training: Week of April 3
Track Training: Week of April 3:
Sunday(4/3) OYO or 7:30 am 10-16 miles @ Bread Co. (Elm & Nat.)
Monday(4/4) 4:00 pm 6-10 miles
Tuesday(4/5) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(4/6) 4:00 pm 8-10 miles
Thursday(4/7) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(4/8) 6:45 am 8-10 miles @ Phelps Grove
Saturday(4/9) Off
Sunday(4/10) 7:30 am 10-16 miles @ Frisco Trail (Bullseye)
Coach Van Arkel
417-873-7567
Sunday(4/3) OYO or 7:30 am 10-16 miles @ Bread Co. (Elm & Nat.)
Monday(4/4) 4:00 pm 6-10 miles
Tuesday(4/5) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(4/6) 4:00 pm 8-10 miles
Thursday(4/7) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(4/8) 6:45 am 8-10 miles @ Phelps Grove
Saturday(4/9) Off
Sunday(4/10) 7:30 am 10-16 miles @ Frisco Trail (Bullseye)
Coach Van Arkel
417-873-7567
Saturday, March 26, 2011
Track Training: Week of March 27
Track Training: Week of March 27:
Sunday(3/27) OYO/10-16 miles
Monday(3/28) 7:00 am 6-8 miles
Tuesday(3/29) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(3/30) 4:00 pm 8-10 miles
Thursday(3/31) 4:30 pm 6-8 miles
Friday(4/1) Missouri Relays
Saturday(4/2) Missouri Relays
Sunday(4/3) OYO or 7:30 am 10-16 miles at Bread Co.
Coach Van Arkel
417-873-7567
Sunday(3/27) OYO/10-16 miles
Monday(3/28) 7:00 am 6-8 miles
Tuesday(3/29) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(3/30) 4:00 pm 8-10 miles
Thursday(3/31) 4:30 pm 6-8 miles
Friday(4/1) Missouri Relays
Saturday(4/2) Missouri Relays
Sunday(4/3) OYO or 7:30 am 10-16 miles at Bread Co.
Coach Van Arkel
417-873-7567
Friday, March 18, 2011
Track Training: Week of March 20
Track Training: Week of March 20:
Sun(3/20) OYO/10-16 miles
Mon(3/21) OYO/7-9 miles
Tue(3/22) OYO/6-8 miles w/ strength training
Wed(3/23) OYO/8-12 miles(20:00 tempo/negative split)
Thu(3/24) OYO/6-8 miles w/ strength training
Fri(3/25) OYO/8-10 miles w/ 1:00/2:00 repeats
Sat(3/26) OYO/6-8 miles w/ strength training
Sun(3/27) OYO/10-16 miles
Mon(3/28) 7:00 am 6-8 miles
Coach Van Arkel
417-873-7567
Sun(3/20) OYO/10-16 miles
Mon(3/21) OYO/7-9 miles
Tue(3/22) OYO/6-8 miles w/ strength training
Wed(3/23) OYO/8-12 miles(20:00 tempo/negative split)
Thu(3/24) OYO/6-8 miles w/ strength training
Fri(3/25) OYO/8-10 miles w/ 1:00/2:00 repeats
Sat(3/26) OYO/6-8 miles w/ strength training
Sun(3/27) OYO/10-16 miles
Mon(3/28) 7:00 am 6-8 miles
Coach Van Arkel
417-873-7567
Saturday, March 12, 2011
Track Training: Week of March 13
Track Training: Week of March 13:
Sunday(3/13) 7:30 am 10-16 miles @ Bread Co. (Elm & Nat.)
Monday(3/14) OYO/6-10 miles
Tuesday(3/15) 6:45 am Team Pictures/6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(3/16) 4:00 pm 8-10 miles
Thursday(3/17) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(3/18) 7:00 am 8-10 miles
Saturday(3/19) Off
Sunday(3/20) OYO/10-16 miles
Coach Van Arkel
417-873-7567
Sunday(3/13) 7:30 am 10-16 miles @ Bread Co. (Elm & Nat.)
Monday(3/14) OYO/6-10 miles
Tuesday(3/15) 6:45 am Team Pictures/6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(3/16) 4:00 pm 8-10 miles
Thursday(3/17) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(3/18) 7:00 am 8-10 miles
Saturday(3/19) Off
Sunday(3/20) OYO/10-16 miles
Coach Van Arkel
417-873-7567
Sunday, March 6, 2011
Track Training: Week of March 6
Track Training: Week of March 6:
Sunday(3/6) 7:30 am 10-16 miles @ Lake Springfield
Monday(3/7) OYO/6-10 miles
Tuesday(3/8) 6:45am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(3/9) 4:00 pm 8-10 miles
Thursday(3/10) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(3/11) 6:45 am 8-10 miles
Saturday(3/12) Off
Sunday(3/13) 7:30 am 10-16 miles @ Bread Co.(Elm & Nat.)
Coach Van Arkel
417-873-7567
Sunday(3/6) 7:30 am 10-16 miles @ Lake Springfield
Monday(3/7) OYO/6-10 miles
Tuesday(3/8) 6:45am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(3/9) 4:00 pm 8-10 miles
Thursday(3/10) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(3/11) 6:45 am 8-10 miles
Saturday(3/12) Off
Sunday(3/13) 7:30 am 10-16 miles @ Bread Co.(Elm & Nat.)
Coach Van Arkel
417-873-7567
Sunday, February 27, 2011
Track Training: Week of Feb. 27
Track Training: Week of February 27:
Sunday(2/27) OYO
Monday(2/28) 4:00 pm 6-10 miles
Tuesday(3/1) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(3/2) 6:45 am 8-12 miles
Thursday(3/3) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(3/4) 7:00 am 8-10 miles
Saturday(3/5) Off
Sunday(3/6) 7:30 am 10-16 miles @ Lake Springfield
Coach Van Arkel
417-873-7567
Sunday(2/27) OYO
Monday(2/28) 4:00 pm 6-10 miles
Tuesday(3/1) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(3/2) 6:45 am 8-12 miles
Thursday(3/3) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(3/4) 7:00 am 8-10 miles
Saturday(3/5) Off
Sunday(3/6) 7:30 am 10-16 miles @ Lake Springfield
Coach Van Arkel
417-873-7567
Sunday, February 20, 2011
Track Training: Week of Feb. 20
Track Training: Week of February 20:
Sunday(2/20) 7:30 am 10-16 miles
Monday(2/21) Off
Tuesday(2/22) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(2/23) 4:00 pm 8-10 miles
Thursday(2/24) 7:00 am 6-8 miles
2:30 pm Leave Drury for Springfield, IL
Friday(2/25) 7:30 am Leave for Kenosha, WI
Saturday(2/26) GLVC Indoor T&F @ Wisconsin-Parkside
Sunday(2/27) 7:30 am Off
Coach Van Arkel
417-873-7567
Sunday(2/20) 7:30 am 10-16 miles
Monday(2/21) Off
Tuesday(2/22) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(2/23) 4:00 pm 8-10 miles
Thursday(2/24) 7:00 am 6-8 miles
2:30 pm Leave Drury for Springfield, IL
Friday(2/25) 7:30 am Leave for Kenosha, WI
Saturday(2/26) GLVC Indoor T&F @ Wisconsin-Parkside
Sunday(2/27) 7:30 am Off
Coach Van Arkel
417-873-7567
Saturday, February 12, 2011
Track Training: Week of Feb. 13
Track Training: Week of February 13:
Sunday(2/13) 7:30 am 10-16 miles @ Frisco Trail (Bullseye)
Monday(2/14) 4:00 pm 6-10 miles
5:00 pm Basketball Concessions
Tuesday(2/15) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(2/16) 4:00 pm 8-12 miles
Thursday(2/17) 7:00 am 6-8 miles
4:30 pm strength training
Friday(2/18) 2:30 pm Leave Drury for Warrensburg, MO
Saturday(2/19) Off
Sunday(2/20) 7:30 am 10-16 miles @ Frisco Trail (Bullseye)
Coach Van Arkel
417-873-7567
Sunday(2/13) 7:30 am 10-16 miles @ Frisco Trail (Bullseye)
Monday(2/14) 4:00 pm 6-10 miles
5:00 pm Basketball Concessions
Tuesday(2/15) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(2/16) 4:00 pm 8-12 miles
Thursday(2/17) 7:00 am 6-8 miles
4:30 pm strength training
Friday(2/18) 2:30 pm Leave Drury for Warrensburg, MO
Saturday(2/19) Off
Sunday(2/20) 7:30 am 10-16 miles @ Frisco Trail (Bullseye)
Coach Van Arkel
417-873-7567
Saturday, February 5, 2011
Track Training: Week of Feb. 6
Track Training: Week of February 6:
Sunday(2/6) 7:30 am 10-18 miles @ Bread Co.(Elm & Nat.)
Monday(2/7) OYO 6-10 miles
Tuesday(2/8) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(2/9) 4:00 pm 8-12 miles
Thursday(2/10) 4:30 pm 8-10 miles w/ strength training
Friday(2/11) 7:00 am 10-12 miles
Saturday(2/12) Off
Sunday(2/13) 7:30 am 10-16 miles @ Frisco Trail(Bullseye)
Coach Van Arkel
417-873-7567
Sunday(2/6) 7:30 am 10-18 miles @ Bread Co.(Elm & Nat.)
Monday(2/7) OYO 6-10 miles
Tuesday(2/8) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(2/9) 4:00 pm 8-12 miles
Thursday(2/10) 4:30 pm 8-10 miles w/ strength training
Friday(2/11) 7:00 am 10-12 miles
Saturday(2/12) Off
Sunday(2/13) 7:30 am 10-16 miles @ Frisco Trail(Bullseye)
Coach Van Arkel
417-873-7567
Sunday, January 30, 2011
Track Training: Week of Jan. 30
Track Training: Week of January 30:
Sunday(1/30) 7:30 am 10-18 miles @ Frisco Trail
Monday(1/31) OYO 6-10 miles
Tuesday(2/1) Off
Wednesday(2/2) Off
Thursday(2/3) 4:30 pm 8-10 miles w/ strength training
Friday(2/4) 7:00 am 8-10 miles
Saturday(2/5) 9:00 am 6-8 miles w/ strength training
Sunday(2/6) 7:30 am 10-16 miles @ Bread Co.(Elm & Nat.)
Coach Van Arkel
417-873-7567
Sunday(1/30) 7:30 am 10-18 miles @ Frisco Trail
Monday(1/31) OYO 6-10 miles
Tuesday(2/1) Off
Wednesday(2/2) Off
Thursday(2/3) 4:30 pm 8-10 miles w/ strength training
Friday(2/4) 7:00 am 8-10 miles
Saturday(2/5) 9:00 am 6-8 miles w/ strength training
Sunday(2/6) 7:30 am 10-16 miles @ Bread Co.(Elm & Nat.)
Coach Van Arkel
417-873-7567
Saturday, January 22, 2011
Track Training: Week of Jan. 23
Track Training: Week of January 23:
Sunday(1/23) 7:00 am 10-14 miles @ Bread Co.(Elm & Nat.)
Monday(1/24) 4:00 pm 6-10 miles
Tuesday(1/25) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(1/26) 4:00 pm 8-12 miles
Thursday(1/27) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(1/28) 7:00 am Leave Drury for Lawrence, KS
7:00 am 8-10 miles @ Phelps Grove
Saturday(1/29) Off
Sunday(1/30) 7:30 am 10-16 miles @ Frisco Trail(Bullseye)
Coach Van Arkel
417-873-7567
Sunday(1/23) 7:00 am 10-14 miles @ Bread Co.(Elm & Nat.)
Monday(1/24) 4:00 pm 6-10 miles
Tuesday(1/25) 6:45 am Team Meeting
7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Wednesday(1/26) 4:00 pm 8-12 miles
Thursday(1/27) 7:00 am 6-8 miles
4:30 pm 5-7 miles w/ strength training
Friday(1/28) 7:00 am Leave Drury for Lawrence, KS
7:00 am 8-10 miles @ Phelps Grove
Saturday(1/29) Off
Sunday(1/30) 7:30 am 10-16 miles @ Frisco Trail(Bullseye)
Coach Van Arkel
417-873-7567
Sunday, January 9, 2011
First Spring Track Practice Jan. 19!!
Our first spring track practice will be Wednesday January 19 at 6:30 am. We'll start with a team meeting and then a short run and try to set a practice schedule for upcoming weeks. Please plan to run/workout this week on Thursday afternoon at 4:30 pm, Friday morning at 7 am. and Sunday morning at 7 am.
Coach Van Arkel
Coach Van Arkel
Saturday, January 1, 2011
Track Training: Week of Jan. 1
Track Training for Jan. 1 thru Jan. 14:
Two more weeks of good old generic base training. Volume and strength are important to everyone racing 1500m or longer this spring, indoors or out. We'll start changing things up when school/practice starts.
Sunday 10-14 miles
Monday 7-9 miles
Tuesday 5-7 miles w/ hills & strength training
Wednesday 8-12 miles
Thursday 5-7 miles w/ hills & strength training
Friday 8-10 miles
Saturday 4-6 miles or cross training
Sunday 10-14 miles
Monday 7-9 miles
Tuesday 5-7 miles w/ hills & strength training
Wednesday 8-12 miles
Thursday 5-7 miles w/ hills & strength training
Friday 8-10 miles
Saturday 4-6 miles or cross training
Coach Van Arkel
417-873-7567
Two more weeks of good old generic base training. Volume and strength are important to everyone racing 1500m or longer this spring, indoors or out. We'll start changing things up when school/practice starts.
Sunday 10-14 miles
Monday 7-9 miles
Tuesday 5-7 miles w/ hills & strength training
Wednesday 8-12 miles
Thursday 5-7 miles w/ hills & strength training
Friday 8-10 miles
Saturday 4-6 miles or cross training
Sunday 10-14 miles
Monday 7-9 miles
Tuesday 5-7 miles w/ hills & strength training
Wednesday 8-12 miles
Thursday 5-7 miles w/ hills & strength training
Friday 8-10 miles
Saturday 4-6 miles or cross training
Coach Van Arkel
417-873-7567
Wednesday, December 15, 2010
Track Training: Week of Dec. 19
Training for Dec. 19 thru Jan. 1:
Starting the next two upcoming weeks, we want to develop a routine, build our distance base with volume and mileage and become consistent with daily runs. Decide for yourself what day of the week works best for your long run, but take advantage of the break in school by making your daily run a priority.
The long run each week should be somewhere between 60 minutes and 80 minutes. Also, at least two times during the week find a hilly course and push the pace on the uphills. Do some core strength exercises after those runs. Except for the hills, all other runs can be done at a relatively easy pace. Try to run as much as possible on trails or grass (or snow) and stretch after each run.
After Jan. 1 we will add a few more miles. When we get back to campus in mid January we will increase our mileage and plan specific workouts according to the events you want to race indoors and outdoors. Don't expect to do much speedwork in January or February.
Sunday Long run of 10-13 miles
Monday 6-8 miles
Tuesday 5-7 miles w/ hills & strength training
Wednesday 7-9 miles
Thursday 5-7 miles w/ hills & strength training
Friday 7-9 miles
Saturday 4-6 miles or cross training
Coach Van Arkel
417-873-7567
Starting the next two upcoming weeks, we want to develop a routine, build our distance base with volume and mileage and become consistent with daily runs. Decide for yourself what day of the week works best for your long run, but take advantage of the break in school by making your daily run a priority.
The long run each week should be somewhere between 60 minutes and 80 minutes. Also, at least two times during the week find a hilly course and push the pace on the uphills. Do some core strength exercises after those runs. Except for the hills, all other runs can be done at a relatively easy pace. Try to run as much as possible on trails or grass (or snow) and stretch after each run.
After Jan. 1 we will add a few more miles. When we get back to campus in mid January we will increase our mileage and plan specific workouts according to the events you want to race indoors and outdoors. Don't expect to do much speedwork in January or February.
Sunday Long run of 10-13 miles
Monday 6-8 miles
Tuesday 5-7 miles w/ hills & strength training
Wednesday 7-9 miles
Thursday 5-7 miles w/ hills & strength training
Friday 7-9 miles
Saturday 4-6 miles or cross training
Coach Van Arkel
417-873-7567
Friday, December 3, 2010
Cross Country Banquet 12/10
Drury’s Cross Country Banquet will be Friday, December 10, 5:30 pm, at the Van Arkel's (311 S. Cordova Ct.). Besides showing our appreciation for our letter winners and seniors, we will recognize outstanding individual performances. A Chipotle meal (chicken or steak burritos with rice and beans; other ingredients optional) will be provided to team members. If family or friends might attend please let me know.
Coach Van Arkel
417-873-7567
Coach Van Arkel
417-873-7567
Sunday, November 21, 2010
XC Training (11/21 & 11/28)
Cross Country Training (11/21 & 11/28):
Sunday(11/21) Off
Monday(11/22) 6:30 am 12-16 miles
Tuesday(11/23) 7:00 am 6-8 miles
OYO/ 3-4 miles w/ strength training
Wednesday(11/24) 7:00 am 8-10 miles @ Phelps Grove
Thursday(11/25) OYO/ 6-8 miles
Friday(11/26) OYO/ 8-10 miles
Saturday(11/27) OYO/ 5-7 miles
Sunday(11/28) OYO/ 6-8 miles
Monday(11/29) 7:00 am 7-9 miles @ Silver Springs
Tuesday(11/30) 4:30 pm 5-7 miles
w/ strength training
Wednesday(12/1) 7:00 am 8 miles
9 am Leave Drury for Louisville
Thursday(12/2) 11:00 am 5 miles @ Tom Sawyer Park
Friday(12/3)
Saturday(12/4) NCAA National XC Meet (Louisville, KY)
Friday(12/10) 5:30 pm XC Banquet at Van Arkel's
Coach Van Arkel
417-873-7567
Sunday(11/21) Off
Monday(11/22) 6:30 am 12-16 miles
Tuesday(11/23) 7:00 am 6-8 miles
OYO/ 3-4 miles w/ strength training
Wednesday(11/24) 7:00 am 8-10 miles @ Phelps Grove
Thursday(11/25) OYO/ 6-8 miles
Friday(11/26) OYO/ 8-10 miles
Saturday(11/27) OYO/ 5-7 miles
Sunday(11/28) OYO/ 6-8 miles
Monday(11/29) 7:00 am 7-9 miles @ Silver Springs
Tuesday(11/30) 4:30 pm 5-7 miles
w/ strength training
Wednesday(12/1) 7:00 am 8 miles
9 am Leave Drury for Louisville
Thursday(12/2) 11:00 am 5 miles @ Tom Sawyer Park
Friday(12/3)
Saturday(12/4) NCAA National XC Meet (Louisville, KY)
Friday(12/10) 5:30 pm XC Banquet at Van Arkel's
Coach Van Arkel
417-873-7567
Sunday, November 7, 2010
XC Training (11/7 & 11/14)
Cross Country Training (11/7 & 11/14):
Sunday(11/7) Off
Monday(11/8) 6:30 am 10-16 miles @ Frisco Trail (Bullseye)
Tuesday(11/9) 7:00 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Wednesday(11/10) 6:45 am 8-10 miles
Thursday(11/11) 7:00 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Friday(11/12) 6:30 am 6-8 miles @ Phelps Grove
Saturday(11/13) Off
Sunday(11/14) 7:30 am 10-12 miles @ Bread Co.(Elm & Nat.)
Monday(11/15) 6:45 am Team Meeting/3-5 miles or
strength training
Tuesday(11/16) 4:30 pm 5-7 miles
Wednesday(11/17) OYO/6-8 miles
Thursday(11/18) OYO/4-6 miles
6:00 pm Leave Drury for Comfort Inn (Sullivan, MO)
Friday(11/19) 7:00 am Leave St. Louis for
Hyatt Place East (Louisville, KY)
Saturday(11/20) NCAA Regional XC Meet (Louisville, KY)
11:00 am Men's 10K; Noon Women's 6K
Sunday(11/21) Off
Coach Van Arkel
417-873-7567
Sunday(11/7) Off
Monday(11/8) 6:30 am 10-16 miles @ Frisco Trail (Bullseye)
Tuesday(11/9) 7:00 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Wednesday(11/10) 6:45 am 8-10 miles
Thursday(11/11) 7:00 am 6-8 miles
4:30 pm 3-4 miles w/ strength training
Friday(11/12) 6:30 am 6-8 miles @ Phelps Grove
Saturday(11/13) Off
Sunday(11/14) 7:30 am 10-12 miles @ Bread Co.(Elm & Nat.)
Monday(11/15) 6:45 am Team Meeting/3-5 miles or
strength training
Tuesday(11/16) 4:30 pm 5-7 miles
Wednesday(11/17) OYO/6-8 miles
Thursday(11/18) OYO/4-6 miles
6:00 pm Leave Drury for Comfort Inn (Sullivan, MO)
Friday(11/19) 7:00 am Leave St. Louis for
Hyatt Place East (Louisville, KY)
Saturday(11/20) NCAA Regional XC Meet (Louisville, KY)
11:00 am Men's 10K; Noon Women's 6K
Sunday(11/21) Off
Coach Van Arkel
417-873-7567
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