Track Training: Week of April 1

Track Training: Week of April 1:

Sunday(4/1) Off

Monday(4/2) 6:30 am 10-13 miles

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

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

Thursday(4/5) 4:30 pm 6-8 miles w/ strength training

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

Saturday(4/7) 8:00 am Leave Drury for Harding

Sunday(4/8) Off

Coach Van Arkel
417-873-7567

Track Training: Week of March 18

Track Training: Week of March 18:

Sunday(3/18) OYO 10-14 miles

Monday(3/19) OYO 6-8 miles

Tuesday(3/20) OYO 6-8 miles w/ strength training

Wednesday(3/21) OYO 8-10 miles (6 X 3:00 @ 5K race pace)

Thursday(3/22) OYO 6-8 miles w strength training

Friday(3/23) OYO 10-12 miles (40:00 out, back faster)

Saturday(3/24) Off

Sunday(3/25) 11:30 am 10-14 miles

Monday(3/26) 4:00 pm 6-8 miles w/ strength training

Tuesday(3/27) 6:45 am Team meeting/6-8 miles @ track

Wednesday(3/28) 6:45 am 6-8 miles

Thursday(3/29) 4:30 pm 6-8 miles w/ strength training

Friday(3/30) 7:00 am 6-8 miles

Saturday(3/31) 12:30 pm Leave Drury for Pitt State

Sunday(4/1) Off

Coach Van Arkel
417-873-7567

Track Training: Week of March 11

Track Training: Week of March 11:

Sunday(3/11) Off

Monday(3/12) 4:00 pm 6-8 miles w/ strength training

Tuesday(3/13) 4:30 pm 6-8 miles

Wednesday(3/14) 6:45 am 8-10 miles

Thursday(3/15) 4:30 pm 6-8 miles

Friday(3/16) 7:00 am 6-8 miles w/ strength training

Saturday(3/17) Off

Sunday(3/18) OYO 10-14 miles

Coach Van Arkel
417-873-7567

Track Training: Week of March 4

Track Training: Week of March 4:

Sunday(3/4) 7:30 am 10-14 miles

Monday(3/5) 4:00 pm 6-8 miles w/ strength training

Tuesday(3/6) 4:30 pm 6-8 miles

Wednesday(3/7) 6:45 am 8-10 miles

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

Friday(3/9) 7:00 am 6-8 miles

Saturday(3/10) 8:15 am 8-12 miles

Sunday(3/11) Off

Coach Van Arkel
417-873-7567

Track Training: Week of Feb. 26

Track Training: Week of Feb. 26:

Sunday(2/26) Off

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

Tuesday(2/28) 4:30 pm 5-7 miles w/ strength training

Wednesday(2/29) 4:00 pm 8-10 miles

Thursday(3/1) 4:30 pm 5-7 miles w/ strength training

Friday(3/2) 4:00 pm 8-10 miles

Saturday(3/3) Off

Sunday(3/4) 7:30 am 10-14 miles @ Bread Co (East Sunshine)

Coach Van Arkel
417-873-7567

Track Training: Week of Feb. 19

Track Training: Week of February 19:

Sunday(2/19) 7:30 am 10-14 miles @ Bread Co.(Elm & Nat.)

Monday(2/20) OYO 6-8 miles w/ strength training

Tuesday(2/21) 7:00 am Team Meeting & 5-7 miles

Wednesday(2/22) 4:00 pm 6-8 miles w/ strength training

Thursday(2/23) OYO 5-7 miles
3:00 pm Leave Drury for Sprfld, IL

Friday(2/24) GLVC Meet @ Kenosha, WI

Saturday(2/25) GLVC Meet

Sunday(2/26) Off

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

Coach Van Arkel
417-873-7567

Track Training: Weeks of Feb. 5 & 12

Track Training: Week of Feb. 5 and Feb. 12:

Sunday(2/5) Off

Monday(2/6) 6:30 am 8-12 miles

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

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

Thursday(2/9) 6:45 am Team Pictures/Meeting
OYO 5-7 miles w/ strength training

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

Saturday(2/11) Off

Sunday(2/12) 7:30 am 10-14 miles @ Bread Co.(Elm & Nat)

Monday(2/13) 4:00 pm 5-7 miles w/ strength training

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

Wednesday(2/15) 4:00 pm 6-8 miles w/ strength training

Thursday(2/16) 4:30 pm 5-7 miles

Friday(2/17) 4:00 pm 8-10 miles
10:15 am Leave Drury for UCM

Saturday(2/18) Off

Sunday(2/19) 7:30 am 10-14 miles @ Bread Co. (Elm & Nat.)

Coach Van Arkel
417-873-7567

Track Training: Week of Jan. 29

Track Training: Week of January 29:

Sunday(1/29) Off

Monday(1/30) 6:30 am 8-12 miles

Tuesday(1/31) 4:30 pm 5-7 miles

Wednesday(2/1) 4:00 pm 8-10 miles w/ strength training

Thursday(2/2) 4:30 pm 5-7 miles

Friday(2/3) OYO 5-7 miles
1:00 pm Leave Women Drury for UCM

Saturday(2/4) 9:00 am Men Leave Drury for UCM

Sunday(2/5) Off

Coach Van Arkel
417-873-7567

Track Training: Week of Jan. 22

Track Training: Week of January 22:

Sunday(1/22) 7:30 am 10-14 miles @ Bread Co.(Elm & Nat.)

Monday(1/23) 4:00 pm 6-10 miles w/ strength training

Tuesday(1/24) 6:45 am Team Meeting
4:30 pm 5-7 miles

Wednesday(1/25) 7:00 am 6-8 miles

Thursday(1/26) 4:30 pm 5-7 miles w/ strength training
4:30 pm Basketball Concessions

Friday(1/27) 2:30 pm Leave Drury for MSSU
7:00 am 6-8 miles

Saturday(1/28) 8:15 am Leave Drury for MSSU

Sunday(1/29) Off

Coach Van Arkel
417-873-7567

First Spring Track Practice Jan. 18 @ 6:30 am

Our first spring track practice will be Wednesday January 18 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 7:00 am and Sunday morning at 7:30 am.

Coach Van Arkel

Track Training: Week of Jan. 8

Winter Off-Season Training:

One more week of base training with one set of hills or repeats and two core strength workouts. Make crunches, pushups, planks & dips part of the strength training routine.

Classes start Jan. 17, and practice will begin on Wednesday, Jan. 18, at 6:30 am.

Sun(1/8) 11-14 miles

Mon(1/9) 6-8 miles

Tues(1/10) 8-10 miles w/ strength training

Wed(1/11) 6-8 miles w/ 6x hill repeats(or 6x 300m @ 3000m pace)

Thur(1/12) 8-10 miles w/ strength training

Fri(1/13) 6-8 miles

Sat(1/14) 4-6 miles

Sun(1/15) 11-14 miles

Coach Van Arkel
417-873-7567

Track Training: Weeks of Dec. 18 & 25 & Jan. 1

1500m & 3000m & 5000m &100000m Training for Dec. 18 thru Jan. 8:

The next few weeks should be about building our distance base (volume and mileage) with a long run each week somewhere between 75 minutes and 90 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 (planks,crunches,pushups) after those runs. Except for the hills, all other runs can be done at a conversational pace. Try to run as much as possible on trails or grass.

After Jan. 8 we will add a few more miles and a couple of faster training runs each week. When we get back to campus in mid-January we'll plan specific workouts consistent with our indoor track season. Don't expect to do much speed work in January or February, especially if you'll be racing longer distances during the outdoor track season.

Sunday(12/18) Long run of 11-14 miles

Monday 6-8 miles

Tuesday 5-7 miles w/ hills & strength training

Wednesday 8-10 miles

Thursday 5-7 miles w/ hills & strength training

Friday 8-10 miles

Saturday 6-8 miles or cross training

Sunday(12/25) Long run 11-14 miles

Monday 6-8 miles

Tuesday 6-8 miles w/ hills & strength training

Wednesday 8-10 miles

Thursday 6-8 miles w/ hills & strength training

Friday 7-9 miles

Saturday 6-8 miles

Sunday(1/1) Easy Run

Monday Long Run 11-14 miles

Tuesday 6-8 miles

Wednesday 5-7 miles w/ hills & strength training

Thursday 8-10 miles

Friday 5-7 miles w/ hills & strength training

Saturday 7-9 miles

Coach Van Arkel
417-873-7567

Track Training: Week of Dec. 11

Track Training: Week of Dec. 11 (Finals Week!)

Sunday(12/11) OYO/10-14 miles

Monday(12/12) OYO/6-8 miles

Tuesday(12/13) OYO/6-8 miles w/ strength training

Wednesday(12/14) OYO/8-10 miles

Thursday(12/15) OYO/6-8 miles w/ strength training

Friday(12/16) OYO/8-10 miles

Saturday(12/17) Off

Coach Van Arkel
417-873-7567

Track Training: Week of Dec. 4

Track Training: Week of Dec. 4:

Sunday(12/4) OYO/10-14 miles

Monday(12/5) OYO/6-8 miles

Tuesday(12/6) OYO/6-8 miles w/ strength training

Wednesday(12/7) OYO/8-10 miles

Thursday(12/8) OYO/6-8 miles w/ strength training

Friday(12/9) OYO/8-10 miles

Saturday(12/10) Off

Coach Van Arkel
417-873-7567

Track Training: Week of Nov. 27

Track Training: Week of Nov. 27:

Sunday(11/27) OYO/10-14 miles

Monday(11/28) 6:45 am 6-8 miles

Tuesday(11/29) 4:30 pm 6-8 miles w/ strength training

Wednesday(11/30) 6:45 am 8-10 miles

Thursday(12/1) 4:30 pm 4-5 miles w/ strength training

Friday(12/2) 9:00 am Leave Drury for KU

Saturday(12/3) Off

Coach Van Arkel
417-873-7567

Off-Season Training/Recovery

Off-Season Training for Nov. 13 thru Jan. 17:

After this current week of recovery and little, if any, running following the NCAA regional meet, distance and middle-distance runners will start the following week to develop a routine, build a distance base with mileage and become consistent with daily runs in preparation for track. We'll be practicing some between November 17 and December 2, but will then be running our own until the spring semester begins.

Starting later in November and continuing through the winter break plan for a long run each week 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 for leg strength. Add core strength exercises after those runs.

After Jan. 1 we will increase mileage. When we get back to campus in mid January we will plan specific workouts according to the events you'll race indoors and outdoors. Do not expect to do much speed work in January until after we have a good distance base and have done a fair amount of strength work.

Off-Season Training schedule for weeks of Nov. 13 & Nov. 20:

Sun(11/13) OYO/6-8 miles

Monday(11/14) OYO/6-8 miles

Tues(11/15) OYO/6-8 miles w/ strength training

Wed(11/16) OYO/6-8 miles

Thur(11/17) 4:30 pm 6-8 miles @ Fitness Center

Fri(11/18) OYO/6-8 miles
4:00-8:00 pm Cross Country Banquet at Lake Springfield Boathouse
(Chili Dinner at 6 pm)

Sat(11/19) Off

Sun(11/20) 7:30 am 8-10 miles @ Bread Co. (Elm & Nat.)

Mon(11/21) 7:00 am 6-8 miles

Tues(11/22) 7:00 am 6-8 miles w/ strength training

Wed(11/23) OYO/8-10 miles

Thur(11/24) OYO/6-8 miles

Fri(11/25) OYO/6-8 miles w/ strength training

Sat(11/26) Off

Sun(11/27) OYO/8-12 miles

Coach Van Arkel
417-873-7567

XC Training: Weeks of Oct. 23 & 30

Cross Country Training (10/23 & 10/30):

Sunday(10/23) Off

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

Tuesday(10/25) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/26) 6:30 am 8-10 miles
8:00 pm O'Reilly Center Auction Set-up

Thursday(10/27) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(10/28) 6:30 am 7-9 miles @ Phelps Grove

Saturday(10/29) Off

Sunday(10/30) OYO/8-10 miles

Monday(10/31) 6:45 am 6-8 miles

Tuesday(11/1) 4:30 pm 6-8 miles w/ strength training

Wednesday(11/2) 6:45 am 5-7 miles

Thursday(11/3) OYO 4-5 miles OR
7:00 am 4-5 miles
4:00 pm Leave Drury for
Springfield, IL (Hampton Inn)

Friday(11/4) 8:00 am Leave Sprfld, IL, for
Big Rapids, MI (Super 8)

Saturday(11/5) NCAA Reg. XC Meet @ Ferris St.
11:00 am Women's 6K
Noon Men's 10K

Friday (11/18) 4:00 pm XC Banquet
@ Lake Springfield Boathouse
6:00 pm Chili Dinner

Coach Van Arkel
417-873-7567

XC Training: Weeks of Oct. 9 & 16

Cross Country Training (10/9 & 10/16):

Sunday(10/9) Off

Monday(10/10) 6:00 am 12-16 miles @ Frisco Trail

Tuesday(10/11) 6:45 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(10/12) 4:15 pm 8-10 miles

Thursday(10/13) 6:45 am 5-7 miles
OR
4:30 pm 5-7 miles w/ strength training

Friday(10/14) 6:30 am 7-9 miles @ Phelps Grove

Saturday(10/15) Off

Sunday(10/16) 7:30 am 10-12 miles @ Lake Springfield

Monday(10/17) 6:45 am 6-8 miles

Tuesday(10/18) 4:30 pm 6-8 miles w/ strength training

Wednesday(10/19) OYO/6-8 miles

Thursday(10/20) 7:30 am 4-5 miles
4:00 pm Leave Drury

Friday(10/21) 8:00 am Leave St. Louis
6:00 pm GLVC Banquet

Saturday(10/22) GLVC XC Meet @ USI (Evansville, IN)
10:30 am Women's 6K
11:30 am Men's 8K

Sunday(10/23) Off

Monday(10/24) 6:00 am 10-12 miles

Coach Van Arkel
417-873-7567

XC Training: Week of October 2

Drury Cross Country Training (10/2):

Sunday(10/2) Off

Monday(10/3) 6:00 am 12-15 miles

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

Wednesday(10/5) 6:30 am 8-10 miles @ Phelps Grove

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

Friday(10/7) 7:00 am 5-7 miles
7:00 pm Dinner @ Heffington's

Saturday(10/8) 6:15 am Leave Drury for Missouri S&T
9:45 am Men's 8K
10:30 am Women's 5K

Sunday(10/9) Off

Monday(10/10) 6:00 am 12-15 miles

Coach Van Arkel
417-873-7567

Drury Cross Country Running Protocols

Drury Cross Country Protocols for Safe Distance Running:

1. Run defensively. Assume drivers cannot see you and are not looking out for you.

2. Run against traffic, single file if there are oncoming vehicles.

3. Obey traffic laws (red lights, etc).

4. Do not wear headsets.

5. Make yourself visible (light-colored clothing or flashing lights) if running in the dark.

5. Do not run in lightning. Seek shelter when there is a thunderstorm.

6. Avoid running alone. Run with others, especially in unfamiliar areas.

Coach Van Arkel

XC Training: Weeks of Sept. 18 & 25

Cross Country Training (9/18 & 9/25):

Sunday(9/18) Off

Monday(9/19) 6:00 am 12-16 miles

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

Wednesday(9/21) 6:30 am 8-10 miles

Thursday(9/22) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(9/23) 6:30 am 7-9 miles @ Phelps Grove

Saturday(9/24) Off

Sunday(9/25) 7:00 am 12-14 miles @ Bread Co (Elm & Nat)

Monday(9/26) 6:30 6-8 miles

Tuesday(9/27) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/28) 6:30 am 8-10 miles

Thursday(9/29) 6:30 am 6-8 miles
4:30 pm strength training

Friday(9/30) 4:00 pm Leave Drury

Saturday(10/1) 6:00 am Leave Tulsa for
OSU Cowboy Jamboree (Stillwater, OK)
9:15 am Women's 5K
9:45 am Men's 8K

Sunday(10/2) Off

Monday(10/3) 6:00 am 12-15 miles

Coach Van Arkel
417-873-7567

XC Training: Week of Sept. 11

Drury Cross Country Training (9/11):

Sunday(9/11) Off

Monday(9/12) 6:30 am 8-10 miles

Tuesday(9/13) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Wednesday(9/14) 6:30 am 8-10 miles

Thursday(9/15) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(9/16) 7:00 am 5-7 miles

Saturday(9/17) 5:45 am Leave Drury for MSSU
8:30 am Women's 5K
9:15 am Men's 8K

Sunday(9/18) Off

Coach Van Arkel
417-873-7567

XC Training: Week of Sept. 4

Drury Cross Country Training (9/4):

Sunday(9/4) OYO/6-8 miles

Monday(9/5) OYO/6-8 miles

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

Wednesday(9/7) 6:30 am 8-10 miles

Thursday(9/8) 7:00 am Pictures & strength training
4:30 pm 6-8 miles miles

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

Saturday(9/10) 7:00 am 12-14 miles @ Lake Springfield

Sunday(9/11) Off

Coach Van Arkel
417-873-7567

XC Training: Week of Aug. 28

Drury Cross Country Training (8/28):

Sunday(8/28) 7:00 am 12-14 miles @ Lake Springfield

Monday(8/29) Off/OYO 3-5 miles

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

Wednesday(8/31) 6:30 am 8-10 miles

Thursday(9/1) 6:30 am 6-8 miles
4:30 pm 3-4 miles w/ strength training

Friday(9/2) 6:30 am 8-10 miles

Saturday(9/3) 7:00 am 12-14 miles @ Bread Co. (Elm & Nat.)

Sunday(9/4) OYO/6-8 miles

Monday(9/5) OYO/6-8 miles

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

Coach Van Arkel
417-873-7567

XC Training: Week of Aug. 21

Drury XC Training:

Sunday(8/21) 4:30 pm Team Meeting @ Fitness Center (Shoes!)

Monday(8/22) 2:00 pm Required NCAA Meeting @ O'Reilly Center
5:45 pm Physicals @ Training Room

Tuesday(8/23) 6:30 am 6-8 miles @ Fitness Center
4:30 pm 3-5 miles w/ strength training

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

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

Friday(8/26) 6:30 am 8-10 miles @ Phelps Grove

Saturday(8/27) OYO/4-6 miles

Sunday(8/28) 7:00 am 12-14 miles @ Lake Springfield

Coach Van Arkel
417-873-7567