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View XC Workouts |
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| NOTES: |
practice held @ PVHS, schedule: Mon-Fri after
school, AM-Level 3 M-F, Level 2 M/W/F, Level 1 optional, beginners no AM |
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MONDAY - practice held at 7:00am (w/weights after),
afternoon on own |
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weights and plyos held after PM practice on
Mon/Thur |
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RACE - Tues (9/4) Dixie (Bloom Hills N Park):
6th-8th 6:30; Girls 7:00; Boys 7:30 |
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RACE - Fir (9/7) Murray Invite (Murr City Park):
Vgirls 5:30; VBoys 5:45 |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys |
14 |
III |
M |
3-Sep |
AM |
6 |
5 miles + 4x200 |
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PM |
3 |
3 miles E |
| T |
4-Sep |
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PM |
6 |
RACE + warm/cool |
| W |
5-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
5 miles E w/ striders |
| R |
6-Sep |
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PM |
5 |
5 miles E |
| F |
7-Sep |
AM |
3 |
3 miles E |
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PM |
5.5 |
4x2min w/1min rec + 5x400 I
w/30sec rec w/ Harts warm/cool |
| S |
8-Sep |
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6 |
6 miles E |
| Week
Total |
43.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Girls |
14 |
III |
M |
3-Sep |
AM |
5 |
4 miles E + 4x200 |
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PM |
3 |
3 miles E |
| T |
4-Sep |
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| |
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PM |
6 |
RACE + warm/cool |
| W |
5-Sep |
AM |
3 |
3 miles E |
| |
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PM |
6 |
5 miles E w/ striders |
| R |
6-Sep |
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| |
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PM |
3 |
3 miles E |
| F |
7-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
3x2min w/1min rec + 4x400 I
w/30sec rec w/ Harts warm/coom |
| S |
8-Sep |
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5 |
5 miles E |
| Week
Total |
39 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
14 |
III |
M |
3-Sep |
AM |
4 |
3 miles E + 4x200 |
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PM |
3 |
3 miles E (optional) |
| T |
4-Sep |
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PM |
5 |
RACE + warm/cool |
| W |
5-Sep |
AM |
3 |
3 miles E (optional) |
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PM |
6 |
5 miles E w/ striders |
| R |
6-Sep |
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PM |
3 |
3 miles E |
| F |
7-Sep |
AM |
3 |
3 miles E (optional) |
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5 |
3x2min w/1min rec + 4x400 I
w/30sec rec w/ Harts warm/coom |
| S |
8-Sep |
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3 |
3 miles E |
| Week
Total |
26-35 |
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Week |
Phase |
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Date |
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Mileage |
Workout |
| beginner |
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I |
M |
3-Sep |
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PM |
2 |
2 miles E (20-30 min. run/walk) |
| T |
4-Sep |
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PM |
5 |
RACE + warm/cool |
| W |
5-Sep |
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PM |
2 |
2 miles E (20-30 min. run/walk) |
| R |
6-Sep |
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PM |
2 |
2 miles E (20-30 min. run/walk) |
| F |
7-Sep |
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PM |
2 |
2 miles E (20-30 min. run/walk) |
| S |
8-Sep |
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2 |
2 miles E |
| Week
Total |
15 |
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