Track Training: Week of April 7

Track Training: Week of April 7

Sunday(4/7) Off

Monday(4/8) OYO 8-10 miles

Tuesday(4/9) 6:45 am Team Meeting/6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(4/10) 6:45 am 8-10 miles

Thursday(4/11) 4:30 pm 6-8 miles

Friday(4/12) Noon Leave Drury for St. Louis

Saturday(4/13) Biliken Invitational (SLU)

Sunday(4/14) Off

Monday(4/15) 4:00 pm 10-12 miles


Coach Van Arkel

Track Training: Week of Mar. 31

Track Training: Week of Mar. 31

Sunday(3/31) Off

Monday(4/1) 4:00 pm 10-12 miles

Tuesday(4/2) 7:00 am 6-8 miles
4:30 pm  4-6 miles w/ strength training

Wednesday(4/3) 6:45 am 8-10 miles

Thursday(4/4) 7:00 am 8-10 miles
4:30 pm 3-4 miles w/ strength training

Friday(4/5) 7:00 am 8-10 miles

Saturday(4/6) 11:00 am 8-10 miles

Sunday(4/7) Off

Monday(4/8) 4:00 pm 10-12 miles

Coach Van Arkel

Track Training: Week of Mar. 24

Track Training: Week of March 24

Sunday(3/24) OYO 11-14 miles

Monday(3/25) 4:00 pm 8-10 miles

Tuesday(3/26) 6:45 am Team Meeting/6-8 miles
4:30 pm 3-4 miles w/ spikes

Wednesday(3/27) 6:45 am 8-10 miles

Thursday(3/28) OYO 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(3/29) OYO 6-8 miles

Saturday(3/30) 8:45 am Leave Drury for Pitt State

Sunday(3/31) Off


Coach Van Arkel

Track Training: Week of Mar. 17

Track Training: Week of March 17 (Spring Break)


Sunday(3/17) OYO 11-14 miles

Monday(3/18) OYO 8-10 miles

Tuesday(3/19)  OYO 9-12 miles w/ strength training

Wednesday(3/20) OYO 8-10 miles w/ 8 X 2:00 @ 3K pace

Thursday(3/21) OYO 8-10 miles w/ strength training

Friday(3/22) OYO 8-11 miles w/ 20:00 tempo

Saturday(3/23) Off or 4-6 miles

Sunday(3/24) OYO 11-14 miles

Monday(3/25) 4:00 pm 8-10 miles


Coach Van Arkel

Track Training: Week of Mar. 10

Track Training: Week of Mar. 10

Sunday(3/10) 7:30 am 11-14 miles @ Bread Co (Elm & Nat)

Monday(3/11) 4:00 pm 8-10 miles

Tuesday(3/12) 7:00 am 4-6 miles
4:30 pm  4-6 miles w/ strength training

Wednesday(3/13) 4:00 pm 8-10 miles

Thursday(3/14) 7:00 8-10 miles
4:30 pm 4-6 miles w/ strength training

Friday(3/15) 6:45 am 8-10 miles
Spring Break starts 5 pm

Saturday(3/16) Off or 4-6 miles

Sunday(3/17) OYO 11-14 miles

Coach Van Arkeel

Track Training: Week of Mar. 3

Track Training: Week of Mar. 3

Sunday(3/3) 7:30 am 11-14 miles @ Bread Co (East Sunshine)

Monday(3/4) 4:00 pm 8-10 miles

Tuesday(3/5) 7:00 am 4-6 miles
4:30 pm  4-6 miles w/ strength training

Wednesday(3/6) 4:00 pm 8-10 miles

Thursday(3/7) 7:00 8-10 miles
4:30 pm 4-6 miles w/ strength training

Friday(3/8) 6:45 am 8-10 miles

Saturday(3/9) Off or 4-6 miles

Sunday(3/10) 7:30 am 11-14 miles @ Bread Co (Elm & Nat)


Coach Van Arkel

Track Training: Week of Feb. 24

Track Training: Week of Feb. 24

Sunday(2/24) Off

Monday(2/25) 4:00 pm 8-10 miles

Tuesday(2/26) 7:00 am 4-6 miles
4:30 pm  4-6 miles w/ strength training

Wednesday(2/27) 4:00 pm 8-10 miles

Thursday(2/28) 7:00 8-10 miles
OYO 4-6 miles w/ strength training

Friday(3/1) 6:45 am 8-10 miles

Saturday(3/2) Off or 4-6 miles

Sunday(3/3) 7:30 am 11-14 miles @ Bread Co (East Sunshine)


Coach Van Arkel

Track Training: Week of Feb. 17

Track Training: Week of Feb. 17

Sunday(2/17) 7:30 am 11-14 miles @ Bread Co (Elm and Nat)

Monday(2/18) 4:00 pm 6-8 miles w/ strength training

Tuesday(2/19) 6:45 am 6-8 miles
   4:30 pm  3-5 miles

Wednesday(2/20) 4:00 pm 8-10 miles

Thursday(2/21) OYO 6-8 miles

Friday(2/22) 6:00 am Leave Drury
   GLVC Indoor Meet at Indy

Saturday(2/23) GLVC Indoor Meet at Indy

Sunday(2/24) Off


Coach Van Arkel

Track Training: Week of Feb. 10

Track Training: Week of Feb. 10

Sunday(2/10) 7:30 am 11-14 miles @ Bread Co (East Sunshine)

Monday(2/11) 4:00 pm 6-8 miles w/ strength training

Tuesday(2/12) 6:45 am 6-8 miles
4:30 pm  3-5 miles

Wednesday(2/13) 4:00 pm 8-10 miles

Thursday(2/14) 4:30 pm 6-8 miles

Friday(2/15) 8:30 am Leave Drury for Mizzou

Saturday(2/16) Off

Sunday(2/17) 7:30 am 11-14 miles


Coach Van Arkel

Track Training: Week of Feb. 3

Track Training: Week of Feb. 3

Sunday(2/3) Off

Monday(2/4) 4:00 pm 11-13 miles

Tuesday(2/5) 7:00 am 4-6 miles
4:30 pm  4-6 miles w/ strength training

Wednesday(2/6) 4:00 pm 8-10 miles

Thursday(2/7) 6:45 am Team Meeting/Photos/4-6 miles
4:30 pm 4-6 miles w/ strength training

Friday(2/8) 6:30 am 8-10 miles
4:30 pm Optional 3-5 miles

Saturday(2/9) Off or 4-6 miles

Sunday(2/10) 7:30 am 11-14 miles @ Bread Co (East Sunshine)


Coach Van Arkel

Track Training: Week of Jan. 27

Track Training: Week of Jan. 27

Sunday(1/27) 7:30 am 11-14 miles @ Bread Co

Monday(1/28) 7:00 am 6-8 miles

Tuesday(1/29) 6:30 am Team Meeting 6-8 miles
4:30 pm  3-5 miles w/ strength training

Wednesday(1/30) 4:00 pm 8-10 miles w/ hill repeats

Thursday(1/31) 4:30 pm 6-8 miles w/ strength training

Friday(2/1) MEN - OYO 6-8 miles
WOMEN - 1:00 pm Leave Drury for UCM

Saturday(2/2) MEN - 8:30 am Leave Drury for UCM
WOMEN - OYO 4-6 miles

Sunday(2/3) Off

Coach Van Arkel

Track Training: Week of Jan. 20

Track Training: Week of Jan. 20

Sunday(1/20) OYO 11-14 miles

Monday(1/21) OYO 8-10 miles w/ strength training

Tuesday(1/22) 4:00 pm  8-10 miles w/ 20:00 tempo @ Fitness Center

Wednesday(1/23) 4:00 pm 8-10 miles

Thursday(1/24) 4:30 pm 8-10 miles w/ hill repeats

Friday(1/25) 6:30 am 9-12 miles

Saturday(1/26) Off or 4-6 miles

Sunday(1/27) 7:30 am 11-14 miles @ Bread Co (Elm & Nat)


Coach Van Arkel

Track Training: Weeks of Jan. 6 & 13

Drury Track Training:

Everyone should be adding a 20:00 tempo paced run and hill repeats (8 X 150m) once each week and core strength work (2 sets crunches/planks/pushups) twice each week. Mileage will increase to about 70 miles/week for 5K/10K runners. Our first practice is January 22 @ 4 pm at the Fitness Center.

Sunday(1/6) OYO 11-14 miles

Monday(1/7) OYO 8-10 miles w/ strength training

Tuesday(1/8) OYO 8-10 miles w/ 20:00 tempo

Wednesday(1/9) OYO 8-10 miles w/ strength training

Thursday(1/10) OYO 8-10 miles w/ hill repeats

Friday(1/11) OYO 9-12 miles

Saturday(1/12) Off or 4-6 miles
9:00 am Nutrition Workshop for Runners @ Cox Meyer Center (OYO/free)
http://www.coxhealth.com/body_calendar.cfm?xyzpdqabc=0&id=10&action=detail&ref=20593&calendars=&utm_source=homepage&utm_medium=CTA&utm_campaign=runningclinic0113

Sunday(1/13) OYO 11-14 miles

Monday(1/14) OYO 8-10 miles w/ strength training

Tuesday(1/15)  OYO 8-10 miles w/ 20:00 tempo

Wednesday(1/16) OYO 8-10 miles w/ strength training

Thursday(1/17) OYO 8-10 miles w/ hill repeats

Friday(1/18) OYO 9-12 miles

Saturday(1/19) Off or 4-6 miles

Sunday(1/20) OYO 11-14 miles

Monday(1/21) OYO 6-8 miles

Tuesday(1/22) 4:00 pm 8-10 miles @ Fitness Center


Coach Van Arkel

First Spring Track Practice: Jan. 22

Our first track practice for the spring semester will be Tuesday Jan. 22 at 4 pm at the Fitness Center.

Coach Van Arkel 

Track Training: Week of Dec. 30

Drury Track Training:

Mileage should be consistent, with both 1500m/Steeple runners and 5K/10K runners at close to 60 miles/week, or more.

Sunday(12/30) OYO 11-13 miles

Monday(12/31) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Tuesday(1/1)  New Year's Day! OYO 6-8 miles

Wednesday(1/2) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Thursday(1/3) OYO 8-10 miles w/ hill repeats
     (8 X 150m @ 3K pace)

Friday(1/4) OYO 8-10 miles

Saturday(1/5) Off

Sunday(1/6) OYO 11-14 miles


Coach Van Arkel

Track Training: Week of Dec. 23

Drury Track Training:

Sunday(12/23) OYO 11-13 miles

Monday(12/24) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Tuesday(12/25)  Christmas Day!

Wednesday(12/26) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Thursday(12/27) OYO 8-10 miles w/ hill repeats
     (8 X 150m @ 3K pace)

Friday(12/28) OYO 8-10 miles

Saturday(12/29) Off

Sunday(12/30) OYO 11-13 miles


Coach Van Arkel

Track Training: Week of Dec. 16

Drury Track Training:

Everyone should be running at least six days/week, with mileage close to 60 miles/week. We're adding a tempo paced run and hill repeats once each week and core strength work twice each week. Starting in January mileage will increase to about 70 miles/week for 5K/10K runners.

Sunday(12/16) OYO 11-13 miles

Monday(12/17) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Tuesday(12/18) OYO 8-10 miles w/ 20:00 tempo
     (out 30:00, then back 3:00-4:00 faster)

Wednesday(12/19) OYO 8-10 miles w/ strength training
     (2 sets crunches/planks/pushups)

Thursday(12/20) OYO 8-10 miles w/ hill repeats
     (8 X 150m @ 3K pace)

Friday(12/21) OYO 8-10 miles

Saturday(12/22) Off

Sunday(12/23) OYO 11-13 miles



Coach Van Arkel

Track Training: Week of Dec. 9

Drury Track Training:

Sunday(12/9) OYO 11-13 miles

Monday(12/10) OYO 6-8 miles

Tuesday(12/11) OYO 8-10 miles

Wednesday(12/12) OYO 6-8 miles

Thursday(12/13) OYO 6-8 miles w/ hill repeats

Friday(12/14) OYO 8-10 miles

Saturday(12/15) Off

Sunday(12/16) OYO 11-13 miles


Coach Van Arkel

Track Training: Week of Dec. 2

Drury Track Training:

Sunday(12/2) OYO 11-13 miles
5:30 pm Cross Country Banquet @ Rose O'Neill House

Monday(12/3) OYO 6-8 miles

Tuesday(12/4) 6:45 am 7-9 miles

Wednesday(12/5) 7:00 6-8 miles

Thursday(12/6) 7:00 am 6-8 miles
9:00 am Leave Drury for KU

Friday(12/7) OYO 8-10 miles


Saturday(12/8) Off

Sunday(12/9) OYO 11-13 miles


Coach Van Arkel

Track Training: Week of Nov. 25

Drury Track Training:

Sunday(11/25) OYO 11-13 miles

Monday(11/26) OYO 6-8 miles

Tuesday(11/27) 7:00 am 6-8 miles

Wednesday(11/28) OYO 8-10 miles

Thursday(11/29) 7:00 am 6-8 miles

Friday(11/30) OYO 8-10 miles

Saturday(12/1) Off

Sunday(12/2) OYO 11-13 miles
5:30 pm Cross Country Banquet @ Rose O'Neill House


Coach Van Arkel

XC Training: Week of Nov. 4

Drury Cross Country Training:

Sunday(11/4) Off

Monday(11/5) OYO 11 miles

Tuesday(11/6) 7:00 am 6-8 miles

Wednesday(11/7) 7:00 am 6-7 miles

Thursday(11/8) OYO 6-8 miles

Friday(11/9) 7:00 am 8-9 miles

Saturday(11/10) Off

Sunday(11/11) 8:00 am 6-8 miles @  Phelps Grove

Monday(11/12) OYO 6-8 miles

Tuesday(11/13) 7:00 am 6-7 miles

Saturday(11/17) NCAA DII Nationals @ Joplin

Tuesday(11/20) 7:00 am Track Practice for all Runners

Sunday(12/2) 5:30 pm Cross Country Banquet @ Rose O'Neill House


Coach Van Arkel

XC Training: Weeks of Oct. 21 & 28

Drury Cross Country Training:

Sunday(10/21) Off

Monday(10/22) 6:30 am 12-14 miles

Tuesday(10/23) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/24) 6:30 am 8-10 miles

Thursday(10/25) 7:00 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(10/26) 7:00 am 8-10 miles @ Phelps Grove

Saturday(10/27) Off

Sunday(10/28) 7:30 am 12-14 miles @  Bread Co (East Sunshine)

Monday(10/29) OYO 6-8 miles

Tuesday(10/30) 4:30 pm 6-8 miles

Wednesday(10/31) 7:00 am 7-9 miles

Thursday(11/1) 7:00 am 6-8 miles
     4:00 pm Leave Drury for Pear Tree Inn (Fenton)

Friday(11/2) 7:30 am Leave Fenton for course &
     La Quinta Inn (Pleasant Prairie, WI)

Saturday(11/3) 8:30 am NCAA Midwest Regional
     @ WI-Parkside

Sunday(11/4) Off

Coach Van Arkel
xcountry@drury.edu

XC Training: Weeks of Oct. 7 & 14

Drury Cross Country Training:

Sunday(10/7) Off

Monday(10/8) 6:30 am 12-14 miles

Tuesday(10/9) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/10) 6:30 am 8-10 miles

Thursday(10/11) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(10/12) 6:30 am 8-10 miles @ Phelps Grove

Saturday(10/13) Off

Sunday(10/14) 7:30 am 12-14 miles @ Frisco Trail (Bullseye)

Monday(10/15) 7:00 am 8-10 miles

Tuesday(10/16) 3:30 pm 6-8 miles @ Springfield Underground

Wednesday(10/17) 7:00 am 8-10 miles

Thursday(10/18) 4:30 pm 4-6 miles

Friday(10/19) Noon 4-6 miles @ Springfield Underground
6:00 pm GLVC Banquet @ OFEC

Saturday(10/20) 8:30 am GLVC XC Meet

Sunday(10/21) Off

Monday((10/22) 6:30 am 10-14 miles 

Coach Van Arkel
xcountry@drury.edu

XC Training: Week of Sept. 30

Drury Cross Country Training:

Sunday(9/30) Off

Monday(10/1) 6:30 am 10-14 miles

Tuesday(10/2) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/3) 6:30 am 8-10 miles @ Phelps Grove

Thursday(10/4) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(10/5) On Your Own/ 6-8 miles
6:30 pm Pasta Dinner @ Heffington's
(2238 S. Suprema)

Saturday(10/6) 6:00 am Leave Drury
9:45 am Men's 8K
10:30 am Women's 5K

Sunday(10/7) Off

Monday(10/8) 6:30 am 12-14 miles

Coach Van Arkel
xcountry@drury.edu

XC Training: Weeks of Sept. 16 and 23

Drury Cross Country Training:

Sunday(9/16) Off

Monday(9/17) 6:30 am 10-12 miles

Tuesday(9/18) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/19) 6:30 am 8-10 miles

Thursday(9/20) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(9/21) 6:30 am 8-10 miles @ Phelps Grove

Saturday(9/22) Off

Sunday(9/23) 7:30 am 12-14 miles @ Frisco Trail (Bullseye)

Monday(9/24) 6:30 am 8-10 miles

Tuesday(9/25) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/26) 6:30 am 8-10 miles @ Silver Springs

Thursday(9/27) 6:30 am 6-8 miles
4:30 pm 8-10 miles

Friday(9/28) 7:00 am Leave Drury
10:30 am Run Downtown St. Louis
4:00 pm @ La Quinta Inn Downtown Chicago

Saturday(9/29) Sean Earl Lakefront XC Meet

Sunday(9/30) Off

Monday((10/1) 6:30 am 10-14 miles 

Coach Van Arkel
xcountry@drury.edu