Clinic Notes Coach John McDonnell University of Arkansas Cross Country Workouts
Posted: Sat Apr 20, 2024 10:58 pm
Workouts First Six Weeks Cross Country Season
Monday a.m. 5-6 miles
p.m. 10-12 miles @ 6:30 - 6:45 pace
Tuesday a.m. 4-6 miles plus weights
p.m. 8 miles @ 6:30 - 6:45 pace
Wednesday a.m. 4-6 miles
p.m. 10 miles @ 6:30 pace
Thursday a.m. 4-6 miles plus weights
p.m. 8 miles @ 6:30 - 6:45 pace
Friday a.m. 4-6 miles
p.m. 10 miles @ 6:30 - 6:45 pace
Saturday 12 miles @ 6:00 pace
Sunday 14 miles easy
After the first three weeks, Coach McDonnell said, we run 6x200's after runs on Monday - Wednesday and Friday.
Workouts Second Half of the Cross Country Season
Monday a.m. 4-6 miles
p.m. 5xmile @ 4:35 - 4:40 pace
Tuesday a.m. 4-6 miles
p.m. 8 miles plus weights
Wednesday a.m. 4-6 miles
p.m. 15x400's @ 65 second pace
Thursday a.m. 4-6 miles
p.m. 8 miles plus weights
Friday a.m. 4 miles
p.m. 6-8 miles
Saturday Race or 12 miles if no race
Sunday 15 miles @ easy pace
Monday a.m. 5-6 miles
p.m. 10-12 miles @ 6:30 - 6:45 pace
Tuesday a.m. 4-6 miles plus weights
p.m. 8 miles @ 6:30 - 6:45 pace
Wednesday a.m. 4-6 miles
p.m. 10 miles @ 6:30 pace
Thursday a.m. 4-6 miles plus weights
p.m. 8 miles @ 6:30 - 6:45 pace
Friday a.m. 4-6 miles
p.m. 10 miles @ 6:30 - 6:45 pace
Saturday 12 miles @ 6:00 pace
Sunday 14 miles easy
After the first three weeks, Coach McDonnell said, we run 6x200's after runs on Monday - Wednesday and Friday.
Workouts Second Half of the Cross Country Season
Monday a.m. 4-6 miles
p.m. 5xmile @ 4:35 - 4:40 pace
Tuesday a.m. 4-6 miles
p.m. 8 miles plus weights
Wednesday a.m. 4-6 miles
p.m. 15x400's @ 65 second pace
Thursday a.m. 4-6 miles
p.m. 8 miles plus weights
Friday a.m. 4 miles
p.m. 6-8 miles
Saturday Race or 12 miles if no race
Sunday 15 miles @ easy pace