Clinic Notes Coach John McDonnell University of Arkansas Cross Country Workouts

[George Payan]

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