| Member Since: Aug 06, 2007 Gender: Male Goal Type: Highschool Champ Running Accomplishments: This site is intended to give Pine View High School distance runners useful information regarding upcoming workouts (it only says "male" because the blog made me choose and I am a guy so...). Others are more than welcome to look in and view and make comments about our training, or view any of the many members of the team who have fastrunningblogs.
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Miles: | This week: | 0.00 |
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Pine View Distance Workouts |
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NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS |
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800, 1600-3200 |
LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
3-Boys |
3 |
Base |
M |
6-Jan |
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PM |
5 |
2x1600 (85%) w/3min rec, Harts warm/cool |
T |
7-Jan |
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PM |
5 |
5 miles E (trail) |
W |
8-Jan |
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PM |
6 |
12min AT (mile+1min) |
R |
9-Jan |
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|
PM |
5 |
Kosmin Test / striders |
F |
10-Jan |
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PM |
4 |
4 miles E |
S |
11-Jan |
|
8 |
10minLT (mile+35/40sec) |
Week Total |
33 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
3-Girls |
3 |
Base |
M |
6-Jan |
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PM |
4 |
2x1000 (85%) w/3min rec, Harts warm/cool |
T |
7-Jan |
|
|
|
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|
PM |
4 |
4 miles E (trail) |
W |
8-Jan |
|
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|
PM |
5 |
12min AT (mile+1min) |
R |
9-Jan |
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|
PM |
5 |
Kosmin Test / striders |
F |
10-Jan |
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PM |
4 |
4 miles E |
S |
11-Jan |
|
6 |
10minLT (mile+35/40sec) |
Week Total |
28 |
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LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
3 |
Base |
M |
6-Jan |
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|
PM |
5 |
2x1600 (85%) w/3min rec, Harts warm/cool |
T |
7-Jan |
|
|
|
|
|
PM |
5 |
5 miles E (trail) |
W |
8-Jan |
|
|
|
|
|
PM |
6 |
12min AT (mile+1min) |
R |
9-Jan |
|
|
|
|
|
PM |
5 |
Kosmin Test / striders |
F |
10-Jan |
|
|
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|
|
PM |
4 |
4 miles E |
S |
11-Jan |
|
8 |
10minLT (mile+35/40sec) |
Week Total |
33 |
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LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
3 |
Base |
M |
6-Jan |
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PM |
4 |
2x1000 (85%) w/3min rec, Harts warm/cool |
T |
7-Jan |
|
|
|
|
|
PM |
4 |
4 miles E (trail) |
W |
8-Jan |
|
|
|
|
|
PM |
5 |
12min AT (mile+1min) |
R |
9-Jan |
|
|
|
|
|
PM |
4 |
Kosmin Test / striders |
F |
10-Jan |
|
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|
PM |
4 |
4 miles E |
S |
11-Jan |
|
6 |
10minLT (mile+35/40sec) |
Week Total |
27 |
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|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
3 |
Base |
M |
6-Jan |
|
|
|
|
|
PM |
4 |
2x1000 (85%) w/3min rec, Harts warm/cool |
T |
7-Jan |
|
|
|
|
|
PM |
4 |
4 miles E (trail) |
W |
8-Jan |
|
|
|
|
|
PM |
5 |
12min AT (mile+1min) |
R |
9-Jan |
|
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|
|
|
PM |
4 |
Kosmin Test / striders |
F |
10-Jan |
|
|
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PM |
4 |
4 miles E |
S |
11-Jan |
|
4 |
10minLT (mile+35/40sec) |
Week Total |
25 |
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|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
beginning |
|
Base |
M |
6-Jan |
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|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
T |
7-Jan |
|
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|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
W |
8-Jan |
|
|
|
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|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
R |
9-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
F |
10-Jan |
|
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|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
S |
11-Jan |
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Week Total |
10-15 |
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| |
Pine View Distance Workouts |
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NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri) / AM Tues&Thurs at 6:30 / weights Mon/Wed @ PVHS |
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|
800, 1600-3200 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
4 |
Base |
M |
13-Jan |
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|
PM |
6 |
3x1600 (85%) w/3min rec, Harts warm/cool |
T |
14-Jan |
AM |
3 |
3 miles E |
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|
PM |
5 |
5 miles E (trail) |
W |
15-Jan |
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PM |
9 |
18min AT (mile+1min) |
R |
16-Jan |
AM |
3 |
3 miles E |
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PM |
5 |
Old Man Hills (2x800) |
F |
17-Jan |
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|
PM |
4 |
3 miles E / striders |
S |
18-Jan |
|
6 |
15minLT (mile+35/40sec) |
Week Total |
41 |
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|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
4 |
Base |
M |
13-Jan |
|
|
|
|
|
PM |
4.75 |
3x1000 (85%) w/3min rec, Harts warm/cool |
T |
14-Jan |
AM |
3 |
3 miles E |
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|
PM |
4 |
4 miles E (trail) |
W |
15-Jan |
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|
PM |
7 |
18min AT (mile+1min) |
R |
16-Jan |
AM |
3 |
3 miles E |
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|
PM |
5 |
Old Man Hills (2x800) |
F |
17-Jan |
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|
PM |
4 |
3 miles E / striders |
S |
18-Jan |
|
5 |
15minLT (mile+35/40sec) |
Week Total |
35.75 |
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LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
4 |
Base |
M |
13-Jan |
|
|
|
|
|
PM |
6 |
3x1600 (85%) w/3min rec, Harts warm/cool |
T |
14-Jan |
AM |
3 |
3 miles E |
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|
PM |
5 |
5 miles E (trail) |
W |
15-Jan |
|
|
|
|
|
PM |
9 |
18min AT (mile+1min) |
R |
16-Jan |
AM |
3 |
3 miles E |
|
|
PM |
5 |
Old Man Hills (2x800) |
F |
17-Jan |
|
|
|
|
|
PM |
4 |
3 miles E / striders |
S |
18-Jan |
|
6 |
15minLT (mile+35/40sec) |
Week Total |
41 |
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|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
4 |
Base |
M |
13-Jan |
|
|
|
|
|
PM |
4.75 |
3x1000 (85%) w/3min rec, Harts warm/cool |
T |
14-Jan |
AM |
3 |
3 miles E |
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|
PM |
4 |
4 miles E (trail) |
W |
15-Jan |
|
|
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|
|
PM |
6 |
18min AT (mile+1min) |
R |
16-Jan |
AM |
3 |
3 miles E |
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|
PM |
5 |
Old Man Hills (2x800) |
F |
17-Jan |
|
|
|
|
|
PM |
4 |
3 miles E / striders |
S |
18-Jan |
|
5 |
15minLT (mile+35/40sec) |
Week Total |
34.75 |
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|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
4 |
Base |
M |
13-Jan |
|
|
|
|
|
PM |
4.75 |
3x1000 (85%) w/3min rec, Harts warm/cool |
T |
14-Jan |
|
|
|
|
|
PM |
4 |
4 miles E (trail) |
W |
15-Jan |
|
|
|
|
|
PM |
5 |
18min AT (mile+1min) |
R |
16-Jan |
|
|
|
|
|
PM |
5 |
Old Man Hills (2x800) |
F |
17-Jan |
|
|
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|
|
PM |
4 |
3 miles E / striders |
S |
18-Jan |
|
4 |
15minLT (mile+35/40sec) |
Week Total |
26.75 |
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|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
beginning |
|
Base |
M |
13-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
T |
14-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
W |
15-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
R |
16-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
F |
17-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
S |
18-Jan |
|
|
|
Week Total |
10-15 |
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| | This info is for the week of Jan 20-25 (if you need the workouts for 13th-18th, go back one week)
Pine View Distance Workouts |
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|
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|
|
|
|
|
|
NOTES: |
practice held @ PVHS @ 3:00 (Tues-Fri) / weights Mon&Wed @ PVHS; AM Tues&Thurs @ 6:30 / Monday AM @ 8:00 |
|
|
|
800, 1600-3200 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
5 |
Base |
M |
20-Jan |
AM |
7 |
4x1600 (85%) w/3min rec, Harts warm/cool |
|
|
|
|
|
T |
21-Jan |
AM |
3 |
3 miles E - yoga |
|
|
PM |
5 |
5 miles E (trail) |
W |
22-Jan |
|
|
|
|
|
PM |
10 |
18-24min AT (mile+1min) |
R |
23-Jan |
AM |
3 |
3 miles E - book discussion (Ch. 1) |
|
|
PM |
5 |
Old Man Hills (1x800,2x400) |
F |
24-Jan |
|
|
|
|
|
PM |
4 |
3 miles E / striders |
S |
25-Jan |
|
6 |
15-20minLT (mile+35/40sec) |
Week Total |
43 |
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|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
5 |
Base |
M |
20-Jan |
AM |
5.5 |
4x1000 (85%) w/3min rec, Harts warm/cool |
|
|
|
|
|
T |
21-Jan |
AM |
3 |
3 miles E - yoga |
|
|
PM |
4 |
4 miles E (trail) |
W |
22-Jan |
|
|
|
|
|
PM |
8 |
18-24min AT (mile+1min) |
R |
23-Jan |
AM |
3 |
3 miles E - book discussion (Ch. 1) |
|
|
PM |
5 |
Old Man Hills (1x800,2x400) |
F |
24-Jan |
|
|
|
|
|
PM |
4 |
3 miles E / striders |
S |
25-Jan |
|
5 |
15-20minLT (mile+35/40sec) |
Week Total |
37.5 |
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|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
5 |
Base |
M |
20-Jan |
AM |
7 |
4x1600 (85%) w/3min rec, Harts warm/cool |
|
|
|
|
|
T |
21-Jan |
AM |
3 |
3 miles E - yoga |
|
|
PM |
5 |
5 miles E (trail) |
W |
22-Jan |
|
|
|
|
|
PM |
10 |
18-24min AT (mile+1min) |
R |
23-Jan |
AM |
3 |
3 miles E - book discussion (Ch. 1) |
|
|
PM |
5 |
Old Man Hills (1x800,2x400) |
F |
24-Jan |
|
|
|
|
|
PM |
4 |
3 miles E / striders |
S |
25-Jan |
|
6 |
15-20minLT (mile+35/40sec) |
Week Total |
43 |
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|
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|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
5 |
Base |
M |
20-Jan |
AM |
5.5 |
4x1000 (85%) w/3min rec, Harts warm/cool |
|
|
|
|
|
T |
21-Jan |
AM |
3 |
3 miles E - yoga |
|
|
PM |
4 |
4 miles E (trail) |
W |
22-Jan |
|
|
|
|
|
PM |
6 |
18-24min AT (mile+1min) |
R |
23-Jan |
AM |
3 |
3 miles E - book discussion (Ch. 1) |
|
|
PM |
5 |
Old Man Hills (1x800,2x400) |
F |
24-Jan |
|
|
|
|
|
PM |
4 |
3 miles E / striders |
S |
25-Jan |
|
5 |
15-20minLT (mile+35/40sec) |
Week Total |
35.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
5 |
Base |
M |
20-Jan |
AM |
5.5 |
4x1000 (85%) w/3min rec, Harts warm/cool |
|
|
|
|
|
T |
21-Jan |
|
|
|
|
|
PM |
3 |
3 miles E (trail) |
W |
22-Jan |
|
|
|
|
|
PM |
5 |
12min AT (mile+1min) |
R |
23-Jan |
|
|
|
|
|
PM |
5 |
Old Man Hills (1x800,2x400) |
F |
24-Jan |
|
|
|
|
|
PM |
4 |
3 miles E / striders |
S |
25-Jan |
|
4 |
10minLT (mile+35/40sec) |
Week Total |
26.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
beginning |
|
Base |
M |
20-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
T |
21-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
W |
22-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
R |
23-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
F |
24-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
S |
25-Jan |
|
|
|
Week Total |
10-15 |
|
|
| |
Pine View Distance Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS; AM practice @ 6:30 |
|
|
|
800, 1600-3200 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
6 |
Base |
M |
27-Jan |
AM |
3 |
3 miles E |
|
|
PM |
7 |
4x1600 (85,87%) w/3min rec, Harts warm/cool |
T |
28-Jan |
AM |
3 |
3 miles E - yoga |
|
|
PM |
5 |
5 miles E (trail) |
W |
29-Jan |
AM |
3 |
3 miles E |
|
|
PM |
10 |
24-30min AT (mile+1min) |
R |
30-Jan |
AM |
3 |
3 miles E - book discussion (Ch. 2) |
|
|
PM |
6 |
Old Man Hills (3x800) |
F |
31-Jan |
|
|
|
|
|
PM |
4 |
3 miles E / striders |
S |
1-Feb |
|
6 |
15-20minLT (mile+35/40sec) |
Week Total |
50 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
6 |
Base |
M |
27-Jan |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x1000 (85,87%) w/3min rec, Harts warm/cool |
T |
28-Jan |
AM |
3 |
3 miles E - yoga |
|
|
PM |
4 |
4 miles E (trail) |
W |
29-Jan |
AM |
3 |
3 miles E |
|
|
PM |
8 |
18-24min AT (mile+1min) |
R |
30-Jan |
AM |
3 |
3 miles E - book discussion (Ch. 2) |
|
|
PM |
4.5 |
Old Man Hills (2x800) |
F |
31-Jan |
|
|
|
|
|
PM |
4 |
3 miles E / striders |
S |
1-Feb |
|
5 |
10-15minLT (mile+35/40sec) |
Week Total |
43 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
6 |
Base |
M |
27-Jan |
AM |
3 |
3 miles E (optional) |
|
|
PM |
7 |
4x1600 (85,87%) w/3min rec, Harts warm/cool |
T |
28-Jan |
AM |
3 |
3 miles E - yoga |
|
|
PM |
5 |
5 miles E (trail) |
W |
29-Jan |
AM |
3 |
3 miles E (optional) |
|
|
PM |
10 |
18-24min AT (mile+1min) |
R |
30-Jan |
AM |
3 |
3 miles E - book discussion (Ch. 2) |
|
|
PM |
6 |
Old Man Hills (3x800 0r 2x800 - 5.5 total for day) |
F |
31-Jan |
|
|
|
|
|
PM |
4 |
3 miles E / striders |
S |
1-Feb |
|
6 |
10-20minLT (mile+35/40sec) |
Week Total |
50 |
41.5-48 miles |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
6 |
Base |
M |
27-Jan |
AM |
3 |
3 miles E (optional) |
|
|
PM |
5.5 |
4x1000 (85,87%) w/3min rec, Harts warm/cool |
T |
28-Jan |
AM |
3 |
3 miles E - yoga |
|
|
PM |
4 |
4 miles E (trail) |
W |
29-Jan |
AM |
3 |
3 miles E (optional) |
|
|
PM |
7 |
18min AT (mile+1min) |
R |
30-Jan |
AM |
3 |
3 miles E - book discussion (Ch. 2) |
|
|
PM |
4.5 |
Old Man Hills (2x800) |
F |
31-Jan |
|
|
|
|
|
PM |
4 |
3 miles E / striders |
S |
1-Feb |
|
6 |
10-15minLT (mile+35/40sec) |
Week Total |
43 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
6 |
Base |
M |
27-Jan |
|
|
|
|
|
PM |
5.5 |
4x1000 (87%) w/3min rec, Harts warm/cool |
T |
28-Jan |
AM |
3 |
3 miles E - yoga (optional) |
|
|
PM |
5 |
5 miles E (trail) |
W |
29-Jan |
|
|
|
|
|
PM |
6 |
18min AT (mile+1min) |
R |
30-Jan |
AM |
3 |
3 miles E (optional) - book discussion (Ch. 2) |
|
|
PM |
4.5 |
Old Man Hills (2x800) |
F |
31-Jan |
|
|
|
|
|
PM |
4 |
3 miles E / striders |
S |
1-Feb |
|
5 |
10-15minLT (mile+35/40sec) |
Week Total |
36 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
beginning |
|
Base |
M |
27-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
T |
28-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
W |
29-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
R |
30-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
F |
31-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
S |
1-Feb |
|
|
|
Week Total |
10-15 |
|
|
| |
Pine View Distance Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS; AM practice @ 6:00 |
|
|
|
800, 1600-3200 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
7 |
Base |
M |
3-Feb |
AM |
3 |
3 miles E |
|
|
PM |
7 |
4x1600 (85-87%) w/3min rec, Harts warm/cool |
T |
4-Feb |
AM |
3 |
3 miles E - yoga |
|
|
PM |
5 |
5 miles E (trail) |
W |
5-Feb |
AM |
3 |
3 miles E |
|
|
PM |
10 |
18-35min AT (mile+1min) |
R |
6-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 3-4) |
|
|
PM |
6 |
Old Man Hills (1x800,2x400,4x200) |
F |
7-Feb |
AM |
3 |
3 miles E |
|
|
PM |
6 |
5 miles E / striders |
S |
8-Feb |
|
6 |
15minLT (mile+35/40sec) |
Week Total |
55 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
7 |
Base |
M |
3-Feb |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x1000 (85-87%) w/3min rec, Harts warm/cool |
T |
4-Feb |
AM |
3 |
3 miles E - yoga |
|
|
PM |
4 |
4 miles E (trail) |
W |
5-Feb |
AM |
3 |
3 miles E |
|
|
PM |
8 |
18-24min AT (mile+1min) |
R |
6-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 3-4) |
|
|
PM |
6 |
Old Man Hills (1x800,2x400,4x200) |
F |
7-Feb |
|
3 |
3 miles E |
|
|
PM |
4 |
3 miles E / striders |
S |
8-Feb |
|
5 |
10-15minLT (mile+35/40sec) |
Week Total |
47.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
7 |
Base |
M |
3-Feb |
AM |
3 |
3 miles E (optional) |
|
|
PM |
7 |
4x1600 (85-87%) w/3min rec, Harts warm/cool |
T |
4-Feb |
AM |
3 |
3 miles E - yoga |
|
|
PM |
5 |
5 miles E (trail) |
W |
5-Feb |
AM |
3 |
3 miles E |
|
|
PM |
10 |
18-35min AT (mile+1min) |
R |
6-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 3-4) |
|
|
PM |
6 |
Old Man Hills (1x800,2x400,4x200) |
F |
7-Feb |
|
3 |
3 miles E (optional) |
|
|
PM |
6 |
3-5 miles E / striders |
S |
8-Feb |
|
6 |
15minLT (mile+35/40sec) |
Week Total |
55 |
47-55 miles |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
7 |
Base |
M |
3-Feb |
AM |
3 |
3 miles E (optional) |
|
|
PM |
5.5 |
4x1000 (85-87%) w/3min rec, Harts warm/cool |
T |
4-Feb |
AM |
3 |
3 miles E - yoga |
|
|
PM |
4 |
4 miles E (trail) |
W |
5-Feb |
AM |
3 |
3 miles E |
|
|
PM |
8 |
18min AT (mile+1min) |
R |
6-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 3-4) |
|
|
PM |
6 |
Old Man Hills (1x800,2x400,4x200) |
F |
7-Feb |
|
3 |
3 miles E (optional) |
|
|
PM |
4 |
3 miles E / striders |
S |
8-Feb |
|
5 |
10-15minLT (mile+35/40sec) |
Week Total |
47.5 |
41.5-47.5 miles |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
7 |
Base |
M |
3-Feb |
|
|
|
|
|
PM |
5.5 |
4x1000 (85-87%) w/3min rec, Harts warm/cool |
T |
4-Feb |
AM |
3 |
3 miles E - yoga (optional) |
|
|
PM |
3 |
3 miles E (trail) |
W |
5-Feb |
|
|
|
|
|
PM |
6 |
18min AT (mile+1min) |
R |
6-Feb |
AM |
3 |
3 miles E (optional) - book disussion (Ch. 3-4) |
|
|
PM |
5 |
Old Man Hills (1x800,2x400) |
F |
7-Feb |
|
|
|
|
|
PM |
4 |
3 miles E / striders |
S |
8-Feb |
|
5 |
10-15minLT (mile+35/40sec) |
Week Total |
34.5 |
28.5-34.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
beginning |
|
Base |
M |
3-Feb |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
T |
4-Feb |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
W |
5-Feb |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
R |
6-Feb |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
F |
7-Feb |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
S |
8-Feb |
|
|
|
Week Total |
10-15 |
|
|
| |
Pine View Distance Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:30; plyos Tues,Thurs AM |
|
ROOT BEER MILE FRI AT LUNCH - MR. PVHS 5K Saturday |
|
800, 1600-3200 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
8 |
Pre-Comp |
M |
10-Feb |
AM |
3 |
3 miles E |
|
|
PM |
7 |
4x1600 (85-89%) w/3min rec, Harts warm/cool |
T |
11-Feb |
AM |
3 |
3 miles E - yoga |
|
|
PM |
6 |
1600m Time Trial + warm/cool / striders |
W |
12-Feb |
AM |
3 |
3 miles E |
|
|
PM |
10 |
18-40min AT (mile+1min) |
R |
13-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 5-6) |
|
|
PM |
6.5 |
10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool |
F |
14-Feb |
AM |
3 |
3 miles E |
|
|
PM |
5 |
5 miles E (trail) |
S |
15-Feb |
|
6 |
15minLT (mile+35/40sec) |
Week Total |
55.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
8 |
Pre-Comp |
M |
10-Feb |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x1000 (85-89%) w/3min rec, Harts warm/cool |
T |
11-Feb |
AM |
3 |
3 miles E - yoga |
|
|
PM |
6 |
1600m Time Trial + warm/cool / striders |
W |
12-Feb |
AM |
3 |
3 miles E |
|
|
PM |
8 |
18-24min AT (mile+1min) |
R |
13-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 5-6) |
|
|
PM |
5.5 |
10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
F |
14-Feb |
AM |
3 |
3 miles E |
|
|
PM |
4 |
4 miles E (trail) |
S |
15-Feb |
|
5 |
10-15minLT (mile+35/40sec) |
Week Total |
49 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
8 |
Pre-Comp |
M |
10-Feb |
AM |
3 |
3 miles E (optional) |
|
|
PM |
7 |
4x1600 (85-89%) w/3min rec, Harts warm/cool |
T |
11-Feb |
AM |
3 |
3 miles E - yoga |
|
|
PM |
6 |
1600m Time Trial + warm/cool / striders |
W |
12-Feb |
AM |
3 |
3 miles E |
|
|
PM |
10 |
18-40min AT (mile+1min) |
R |
13-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 5-6) |
|
|
PM |
6.5 |
10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool |
F |
14-Feb |
AM |
3 |
3 miles E (optional) |
|
|
PM |
5 |
5 miles E (trail) |
S |
15-Feb |
|
6 |
15minLT (mile+35/40sec) |
Week Total |
55.5 |
49-55 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
8 |
Pre-Comp |
M |
10-Feb |
AM |
3 |
3 miles E (optional) |
|
|
PM |
5.5 |
4x1000 (85-89%) w/3min rec, Harts warm/cool |
T |
11-Feb |
AM |
3 |
3 miles E - yoga |
|
|
PM |
6 |
1600m Time Trial + warm/cool / striders |
W |
12-Feb |
AM |
3 |
3 miles E |
|
|
PM |
8 |
18-24min AT (mile+1min) |
R |
13-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 5-6) |
|
|
PM |
5.5 |
10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
F |
14-Feb |
AM |
3 |
3 miles E (optional) |
|
|
PM |
4 |
4 miles E (trail) |
S |
15-Feb |
|
5 |
10-15minLT (mile+35/40sec) |
Week Total |
49 |
43-49 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
8 |
Pre-Comp |
M |
10-Feb |
|
|
|
|
|
PM |
5 |
1600m Time Trial + warm/cool / striders |
T |
11-Feb |
AM |
3 |
3 miles E - yoga (optional) |
|
|
PM |
5 |
1600m Time Trial + warm/cool / striders |
W |
12-Feb |
|
|
|
|
|
PM |
6 |
18min AT (mile+1min) |
R |
13-Feb |
AM |
3 |
3 miles E (optional) - book disussion (Ch. 5-6) |
|
|
PM |
5 |
8x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
F |
14-Feb |
|
|
|
|
|
PM |
3 |
3 miles E (trail) |
S |
15-Feb |
|
5 |
5-10minLT (mile+35/40sec) |
Week Total |
35 |
29-35 miles |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
beginning |
|
Base |
M |
10-Feb |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
T |
11-Feb |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
W |
12-Feb |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
R |
13-Feb |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
F |
14-Feb |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
S |
15-Feb |
|
|
|
Week Total |
10-15 |
|
|
| |
Pine View Distance Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS; AM practice @ 6:30; plyos AM Tues/Thurs; run on own Monday |
|
|
|
800, 1600-3200 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
9 |
Pre-Comp |
M |
17-Feb |
AM |
3 |
3 miles E |
|
|
PM |
8 |
4x1600 (85-89%) w/3min rec, Harts warm/cool |
T |
18-Feb |
AM |
3 |
3 miles E - yoga |
|
|
PM |
7 |
16x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
W |
19-Feb |
AM |
3 |
3 miles E |
|
|
PM |
6 |
15 minLT (or 10 miles 18-40 min AT) |
R |
20-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 6) |
|
|
PM |
5 |
5 miles E (trail) |
F |
21-Feb |
AM |
3 |
3 miles E |
|
|
PM |
4 |
3 miles E / striders |
S |
22-Feb |
|
14 |
DogTown - if not running 1/2 then 6 miles w/15min LT Tempo |
Week Total |
59 |
(55 if not running 1/2) |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
9 |
Pre-Comp |
M |
17-Feb |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x1000 (85-89%) w/3min rec, Harts warm/cool |
T |
18-Feb |
AM |
3 |
3 miles E - yoga |
|
|
PM |
6 |
12x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
W |
19-Feb |
AM |
3 |
3 miles E |
|
|
PM |
5 |
10-15 minLT (or 8 miles 18-30 min AT) |
R |
20-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 6) |
|
|
PM |
4 |
4 miles E (trail) |
F |
21-Feb |
AM |
3 |
3 miles E |
|
|
PM |
4 |
3 miles E / striders |
S |
22-Feb |
|
14 |
DogTown - if not running 1/2 then 5 miles w/10-15min LT Tempo |
Week Total |
53.5 |
(47.5 if not running 1/2) |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
9 |
Pre-Comp |
M |
17-Feb |
AM |
3 |
3 miles E (optional) |
|
|
PM |
8 |
4x1600 (85-89%) w/3min rec, Harts warm/cool |
T |
18-Feb |
AM |
3 |
3 miles E - yoga |
|
|
PM |
7 |
16x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
W |
19-Feb |
AM |
3 |
3 miles E |
|
|
PM |
6 |
15 minLT (or 10 miles 18-40 min AT) |
R |
20-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 6) |
|
|
PM |
5 |
5 miles E (trail) |
F |
21-Feb |
AM |
3 |
3 miles E (optional) |
|
|
PM |
4 |
3 miles E / striders |
S |
22-Feb |
|
14 |
DogTown - if not running 1/2 then 6 miles w/15min LT Tempo |
Week Total |
59 |
(55 if not running 1/2; 53 if not running M/F AM) |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
9 |
Pre-Comp |
M |
17-Feb |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x1000 (85-89%) w/3min rec, Harts warm/cool |
T |
18-Feb |
AM |
3 |
3 miles E - yoga |
|
|
PM |
5.5 |
10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
W |
19-Feb |
AM |
3 |
3 miles E |
|
|
PM |
5 |
10-15 minLT (or 7 miles 18-30 min AT) |
R |
20-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 6) |
|
|
PM |
4 |
4 miles E (trail) |
F |
21-Feb |
AM |
3 |
3 miles E |
|
|
PM |
4 |
3 miles E / striders |
S |
22-Feb |
|
14 |
DogTown - if not running 1/2 then 5 miles w/10-15min LT Tempo |
Week Total |
53 |
(46.5 if not running 1/2; 47 if not running M/F AM) |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
9 |
Pre-Comp |
M |
17-Feb |
|
|
|
|
|
PM |
5.5 |
4x1000 (85-89%) w/3min rec, Harts warm/cool |
T |
18-Feb |
AM |
3 |
3 miles E - yoga (optional) |
|
|
PM |
5 |
8x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
W |
19-Feb |
|
|
|
|
|
PM |
6 |
18min AT (or 5 miles 5-10 min LT) |
R |
20-Feb |
AM |
3 |
3 miles E (optional) - book disussion (Ch. 5-6) |
|
|
PM |
5 |
8x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
F |
21-Feb |
|
|
|
|
|
PM |
4 |
3 miles E / striders |
S |
22-Feb |
|
5 |
5-10 min LT or 6 miles 18 min AT |
Week Total |
36.5 |
(30.5 if not running T/R AM) |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
beginning |
|
Base |
M |
17-Feb |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
T |
18-Feb |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
W |
19-Feb |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
R |
20-Feb |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
F |
21-Feb |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
S |
22-Feb |
|
|
|
Week Total |
10-15 |
|
|
| |
Pine View Distance Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon/Wed; AM practice @ 6:30; plyos Mon/Wed AM |
|
Decathalon Mon-Fri |
|
800, 1600-3200 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
10 |
Pre-Comp |
M |
24-Feb |
AM |
3 |
3 miles E |
|
|
PM |
4 |
3 miles E / striders |
T |
25-Feb |
AM |
3 |
3 miles E - yoga |
|
|
PM |
6 |
6 miles w/ 4x fartleks |
W |
26-Feb |
AM |
3 |
3 miles E |
|
|
PM |
6 |
Kosmin #2 w/ DI warm/cool |
R |
27-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 7) |
|
|
PM |
4 |
3 miles E / striders |
F |
28-Feb |
AM |
3 |
3 miles E |
|
|
PM |
7.5 |
10x400 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool |
S |
1-Mar |
|
10 |
10 miles E (finish with some AT if feeling good) |
Week Total |
52.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
10 |
Pre-Comp |
M |
24-Feb |
AM |
3 |
3 miles E |
|
|
PM |
4 |
3 miles E / striders |
T |
25-Feb |
AM |
3 |
3 miles E - yoga |
|
|
PM |
4 |
4 miles w/ 4x fartleks |
W |
26-Feb |
AM |
3 |
3 miles E |
|
|
PM |
4.5 |
Kosmin #2 w/Harts warm/cool |
R |
27-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 7) |
|
|
PM |
4 |
3 miles E / striders |
F |
28-Feb |
AM |
3 |
3 miles E |
|
|
PM |
6.5 |
10x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
S |
1-Mar |
|
8 |
8 miles E (finish with some AT if feeling good) |
Week Total |
46 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
10 |
Pre-Comp |
M |
24-Feb |
AM |
3 |
3 miles E (optional) |
|
|
PM |
5 |
4 miles E / striders |
T |
25-Feb |
AM |
3 |
3 miles E - yoga |
|
|
PM |
6 |
6 miles w/ 4x fartleks |
W |
26-Feb |
AM |
3 |
3 miles E |
|
|
PM |
5 |
Kosmin #2 w/Harts warm/cool |
R |
27-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 7) |
|
|
PM |
4 |
3 miles E / striders |
F |
28-Feb |
AM |
3 |
3 miles E (optional) |
|
|
PM |
6.5 |
10x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
S |
1-Mar |
|
8 |
8 miles E (finish with some AT if feeling good) |
Week Total |
49.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
10 |
Pre-Comp |
M |
24-Feb |
AM |
3 |
3 miles E (optional) |
|
|
PM |
4 |
3 miles E / striders |
T |
25-Feb |
AM |
3 |
3 miles E - yoga |
|
|
PM |
4 |
3 miles w/ 4 fartleks |
W |
26-Feb |
AM |
3 |
3 miles E |
|
|
PM |
4.5 |
Kosmin #2 w/Harts warm/cool |
R |
27-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 7) |
|
|
PM |
4 |
3 miles E / striders |
F |
28-Feb |
AM |
3 |
3 miles E (optional) |
|
|
PM |
6 |
8x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
S |
1-Mar |
|
6 |
6 miles E (finish with some AT if feeling good) |
Week Total |
43 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
10 |
Pre-Comp |
M |
24-Feb |
|
|
|
|
|
PM |
4 |
3 miles E / striders |
T |
25-Feb |
AM |
3 |
3 miles E - yoga (optional) |
|
|
PM |
3 |
3 miles E |
W |
26-Feb |
AM |
|
|
|
|
PM |
4.5 |
Kosmin #2 w/Harts warm/coo |
R |
27-Feb |
AM |
3 |
3 miles E (optional) - book disussion (Ch. 7) |
|
|
PM |
4 |
3 miles E / striders |
F |
28-Feb |
|
|
|
|
|
PM |
5.5 |
6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
S |
1-Mar |
|
4 |
4 miles E (finish with some AT if feeling good) |
Week Total |
34.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
beginning |
|
Base |
M |
25-Feb |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
T |
26-Feb |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
W |
27-Feb |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
R |
28-Feb |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
F |
1-Mar |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
S |
2-Mar |
|
|
|
Week Total |
10-15 |
|
|
| |
Pine View Distance Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon/Wed; AM practice @ 6:30; plyos Mon/Wed AM |
|
RACE: Hurr All-Comers (all) Fri @ 4:00 HHS |
|
800, 1600-3200 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
11 |
Pre-Comp |
M |
3-Mar |
AM |
3 |
3 miles E |
|
|
PM |
8.75 |
4x1600 (87-89%) w/3min rec, DI warm/cool |
T |
4-Mar |
AM |
3 |
3 miles E - yoga |
|
|
PM |
6 |
5 miles / striders |
W |
5-Mar |
AM |
3 |
3 miles E |
|
|
PM |
7.75 |
12x400 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool |
R |
6-Mar |
AM |
3 |
3 miles E - book discussion (Ch. 8) |
|
|
PM |
6 |
5 miles E w/ 4x200 |
F |
7-Mar |
AM |
3 |
3 miles E |
|
|
PM |
7 |
RACE - Hurr All-Comers (get 7 total in) |
S |
8-Mar |
|
11 |
20min AT-LT Progression |
Week Total |
61.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
11 |
Pre-Comp |
M |
3-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x1000 (87-89%) w/3min rec, Harts warm/cool |
T |
4-Mar |
AM |
3 |
3 miles E - yoga |
|
|
PM |
5 |
4 miles / striders |
W |
5-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6.75 |
12x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
R |
6-Mar |
AM |
3 |
3 miles E - book discussion (Ch. 8) |
|
|
PM |
5 |
4 miles E w/ 4x200 |
F |
7-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6 |
RACE - Hurr All-Comers (get 6 total in) |
S |
8-Mar |
|
8 |
15min AT-LT Progression |
Week Total |
51.25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
11 |
Pre-Comp |
M |
3-Mar |
AM |
3 |
3 miles E (optional) |
|
|
PM |
8.75 |
4x1600 (87-89%) w/3min rec, DI warm/cool |
T |
4-Mar |
AM |
3 |
3 miles E - yoga |
|
|
PM |
6 |
5 miles / striders |
W |
5-Mar |
AM |
3 |
3 miles E |
|
|
PM |
7.75 |
12x400 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool |
R |
6-Mar |
AM |
3 |
3 miles E - book discussion (Ch. 8) |
|
|
PM |
6 |
5 miles E w/ 4x200 |
F |
7-Mar |
AM |
3 |
3 miles E (optional) |
|
|
PM |
7 |
RACE - Hurr All-Comers (get 7 total in) |
S |
8-Mar |
|
8 |
20min AT AT-LT Progression |
Week Total |
58.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
11 |
Pre-Comp |
M |
3-Mar |
AM |
4 |
3 miles E (optional) |
|
|
PM |
5.5 |
4x1000 (84-89%) w/3min rec, Harts warm/cool |
T |
4-Mar |
AM |
3 |
3 miles E (or AT with boys) - yoga |
|
|
PM |
5 |
4 miles / striders |
W |
5-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6 |
8x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
R |
6-Mar |
AM |
3 |
3 miles E - book discussion (Ch. 8) |
|
|
PM |
5 |
4 miles E w/ 4x200 |
F |
7-Mar |
AM |
3 |
3 miles E (optional) |
|
|
PM |
6 |
RACE - Hurr All-Comers (get 6 total in) |
S |
8-Mar |
|
7 |
15min AT AT-LT Progression |
Week Total |
50.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
11 |
Pre-Comp |
M |
3-Mar |
|
|
|
|
|
PM |
5.5 |
4x1000 (89%) w/3min rec, Harts warm/cool |
T |
4-Mar |
AM |
3 |
3 miles E - yoga (optional) |
|
|
PM |
4 |
3 miles E / striders |
W |
5-Mar |
|
|
|
|
|
PM |
5.5 |
6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
R |
6-Mar |
AM |
3 |
3 miles E (optional) - book disussion (Ch. 8) |
|
|
PM |
4 |
3 miles Ew/ 4x200 |
F |
7-Mar |
|
|
|
|
|
PM |
5 |
RACE - Hurr All-Comers (get 5 total in) |
S |
8-Mar |
|
3 |
3 miles E w/ 1 mile hard finish |
Week Total |
33 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
beginning |
|
Base |
M |
3-Mar |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
T |
4-Mar |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
W |
5-Mar |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
R |
6-Mar |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
F |
7-Mar |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
S |
8-Mar |
|
|
|
Week Total |
10-15 |
|
|
| | THESE ARE THE WORKOUTS FOR SPRING BREAK WEEK - go back to last week if you need the 3rd - 8th.
Pine View Distance Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
SPRING BREAK WEEK: practice held @ PVHS @ 8:00 am (Mon-Fri); weights Mon,Wed @ PVHS; PM practice on own; plyos Tues/Thurs |
|
|
|
800, 1600-3200 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
12 |
Pre-Comp |
M |
10-Mar |
AM |
11 |
6x1600 (87-89%) w/3min rec, DI warm/cool |
|
|
PM |
4 |
3 miles E / striders |
T |
11-Mar |
AM |
12 |
20min AT-LT Progression |
|
|
PM |
3 |
3 miles E |
W |
12-Mar |
AM |
5 |
4 miles E + 4x200 |
|
|
PM |
3 |
3 miles E |
R |
13-Mar |
AM |
7.5 |
6x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 8x400 @ 800 pace, DI warm/cool |
|
|
PM |
3 |
3 miles E |
F |
14-Mar |
AM |
9.25 |
Old Man Hills 3x(800, 400, 200) |
|
|
PM |
3 |
3 miles E |
S |
15-Mar |
|
7 |
7 miles E |
Week Total |
67.75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
12 |
Pre-Comp |
M |
10-Mar |
AM |
5.5 |
4x1000 (87-89%) w/3min rec, Harts warm/cool |
|
|
PM |
4 |
3 miles E / striders |
T |
11-Mar |
AM |
10 |
15min AT-LT Progression |
|
|
PM |
3 |
3 miles E |
W |
12-Mar |
AM |
5 |
4 miles E + 4x200 |
|
|
PM |
3 |
3 miles E |
R |
13-Mar |
AM |
5.25 |
4x800 @ 1600 pace) w/ 120 beat recovery (1-2 mins) or 6x400 @ 800 pace, Harts warm/cool |
|
|
PM |
3 |
3 miles E |
F |
14-Mar |
AM |
8 |
Old Man Hills 2x(800, 400, 200) |
|
|
PM |
3 |
3 miles E |
S |
15-Mar |
|
5 |
5 miles E |
Week Total |
54.75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
12 |
Pre-Comp |
M |
10-Mar |
AM |
8.75 |
4x1600 (87-89%) w/3min rec, DI warm/cool |
|
|
PM |
4 |
3 miles E / striders |
T |
11-Mar |
AM |
10 |
20min AT-LT Progression |
|
|
PM |
3 |
3 miles E |
W |
12-Mar |
AM |
5 |
4 miles E + 4x200 |
|
|
PM |
3 |
3 miles E |
R |
13-Mar |
AM |
5.25 |
4x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 6x400 @ 800 pace, DI warm/cool |
|
|
PM |
3 |
3 miles E |
F |
14-Mar |
AM |
9.25 |
Old Man Hills 3x(800, 400, 200) |
|
|
PM |
3 |
3 miles E |
S |
15-Mar |
|
5 |
5 miles E |
Week Total |
59.25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
12 |
Pre-Comp |
M |
10-Mar |
AM |
5.5 |
4x1000 (89-91%) w/3min rec, Harts warm/cool |
|
|
PM |
4 |
3 miles E / striders |
T |
11-Mar |
AM |
7 |
15min AT-LT Progression |
|
|
PM |
3 |
3 miles E |
W |
12-Mar |
AM |
5 |
4 miles E + 4x200 |
|
|
PM |
3 |
3 miles E |
R |
13-Mar |
AM |
4 |
2x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 4x400 @ 800 pace, Harts warm/cool |
|
|
PM |
3 |
3 miles E |
F |
14-Mar |
AM |
8 |
Old Man Hills 2x(800, 400, 200) |
|
|
PM |
3 |
3 miles E |
S |
15-Mar |
|
3 |
3 miles E |
Week Total |
48.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
12 |
Pre-Comp |
M |
10-Mar |
AM |
5.5 |
4x1000 (89%) w/3min rec, Harts warm/cool |
|
|
PM |
|
|
T |
11-Mar |
AM |
3 |
3 miles E w/ 1 mile hard finish |
|
|
PM |
|
|
W |
12-Mar |
AM |
5 |
4 miles E + 4x200 |
|
|
PM |
|
|
R |
13-Mar |
AM |
5.5 |
6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
|
|
PM |
|
|
F |
14-Mar |
AM |
8 |
Old Man Hills 2x(800, 400, 200) |
|
|
PM |
|
|
S |
15-Mar |
|
3 |
3 miles E |
Week Total |
30 |
|
|
| |
Pine View Distance Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
practice held @ PVHS @ 3:00p (Mon-Fri); weights Mon,Wed; AM practice @ 6:30; plyos Tues/Thurs AM |
|
RACE: Hurr Invite (Varsity) Fri&Sat |
|
800, 1600-3200 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
13 |
Pre-Comp |
M |
17-Mar |
AM |
3 |
3 miles E |
|
|
PM |
8.75 |
4x1600 (91%) w/3min rec, DI warm/cool |
T |
18-Mar |
AM |
3 |
3 miles E - yoga |
|
|
PM |
8 |
7 miles E / striders |
W |
19-Mar |
AM |
3 |
3 miles E |
|
|
PM |
7.5 |
6x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 8x400 @ 800 pace, DI warm/cool |
R |
20-Mar |
AM |
3 |
3 miles E - book discussion (Ch. 9,10) |
|
|
PM |
5 |
4 miles E + 4x200 |
F |
21-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6 |
RACE - Hurr Invite (get 6 total in) |
S |
22-Mar |
|
10 |
RACE - Hurr Invite (get 10 total in w/ 15mins AT-LT Progression) |
Week Total |
60.25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
13 |
Pre-Comp |
M |
17-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x1000 (89-91%) w/3min rec, Harts warm/cool |
T |
18-Mar |
AM |
3 |
3 miles E - yoga |
|
|
PM |
5 |
4 miles / striders - RU (run up with 2-boys) |
W |
19-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5.25 |
4x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 6x400 @ 800 pace, Harts warm/cool |
R |
20-Mar |
AM |
3 |
3 miles E - book discussion (Ch. 9,10) |
|
|
PM |
5 |
4 miles E + 4x200 |
F |
21-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
RACE - Hurr Invite (get 5 total in) |
S |
22-Mar |
|
8 |
RACE - Hurr Invite (get 8 total in w/ 10-15mins AT-LT Progression) |
Week Total |
48.75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
13 |
Pre-Comp |
M |
17-Mar |
AM |
3 |
3 miles E (optional) |
|
|
PM |
7.75 |
4x1600 (89-91%) w/3min rec, Harts warm/cool |
T |
18-Mar |
AM |
3 |
3 miles E - yoga |
|
|
PM |
5 |
4 miles / striders |
W |
19-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5.25 |
4x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 6x400 @ 800 pace, DI warm/cool |
R |
20-Mar |
AM |
3 |
3 miles E - book discussion (Ch. 9,10) |
|
|
PM |
5 |
4 miles E + 4x200 |
F |
21-Mar |
AM |
3 |
3 miles E (optional) |
|
|
PM |
5 |
RACE - Hurr Invite (get 5 total in) |
S |
22-Mar |
|
8 |
RACE - Hurr Invite (get 8 total in w/ 10-15mins AT-LT Progression) |
Week Total |
51 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
13 |
Pre-Comp |
M |
17-Mar |
AM |
3 |
3 miles E (optional) |
|
|
PM |
5.5 |
4x1000 (89-91%) w/3min rec + 2x300 F, Harts warm/cool |
T |
18-Mar |
AM |
3 |
3 miles E - yoga |
|
|
PM |
5 |
4 miles E / striders |
W |
19-Mar |
AM |
3 |
3 miles E - RU (run up with boys/AT) |
|
|
PM |
4 |
2x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 4x400 @ 800 pace, Harts warm/cool |
R |
20-Mar |
AM |
3 |
3 miles E - book discussion (Ch. 9,10) |
|
|
PM |
5 |
4 miles E + 4x200 - RU (run up with 3-g) |
F |
21-Mar |
AM |
3 |
3 miles E (optional) |
|
|
PM |
5 |
RACE - Hurr Invite (get 5 total in) |
S |
22-Mar |
|
8 |
RACE - Hurr Invite (get 8 total in w/ 10-15mins AT-LT Progression) |
Week Total |
47.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
13 |
Pre-Comp |
M |
17-Mar |
AM |
|
|
|
|
PM |
5.5 |
4x1000 (89%) w/3min rec, Harts warm/cool |
T |
18-Mar |
AM |
3 |
3 miles E - yoga (optional) |
|
|
PM |
4 |
3 miles E / striders |
W |
19-Mar |
AM |
|
|
|
|
PM |
5.5 |
6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
R |
20-Mar |
AM |
3 |
3 miles E - book discussion (Ch. 9,10) (optional) |
|
|
PM |
4 |
3 miles E + 4x200 |
F |
21-Mar |
AM |
|
|
|
|
PM |
4 |
4 miles E |
S |
22-Mar |
|
3 |
3 miles E w/ 1 mile hard finish |
Week Total |
32 |
|
|
| |
Pine View Distance Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
practice held @ PVHS @ 3:00 pm (Mon-Fri); weights Mon,Wed @ PVHS; AM practice @ 6:30; plyos Mon/Wed AM |
|
RACE: SC All-Comers (various athletes) Tues |
|
RACE: SDH Invite (Var) Fri/Sat |
|
800, 1600-3200 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
15 |
Comp |
M |
31-Mar |
AM |
3 |
3 miles E |
|
|
PM |
9 |
4x1600 (91%) w/3min rec, DI warm/cool |
T |
1-Apr |
AM |
3 |
3 miles E |
|
|
PM |
11 |
10 miles / striders |
W |
2-Apr |
AM |
3 |
3 miles E |
|
|
PM |
7.5 |
6x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 8x400 @ 800 pace, DI warm/cool |
R |
3-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 12/13) |
|
|
PM |
5 |
4 miles E w/ 4x200 |
F |
4-Apr |
AM |
3 |
3 miles E |
|
|
PM |
6 |
RACE - PV Invite (get 6 total in) |
S |
5-Apr |
|
7 |
RACE - PV Invite (get 7 total in w/ 15mins AT-LT Progression) |
Week Total |
60.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
15 |
Comp |
M |
31-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x1000 (91%) w/3min rec, Harts warm/cool |
T |
1-Apr |
AM |
3 |
3 miles E |
|
|
PM |
9 |
8 miles / striders |
W |
2-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5.25 |
4x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 6x400 @ 800 pace, Harts warm/cool |
R |
3-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 12/13) |
|
|
PM |
5 |
4 miles E w/ 4x200 |
F |
4-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
RACE - PV Invite (get 5 total in) |
S |
5-Apr |
|
6 |
RACE - PV Invite (get 6 total in w/ 15mins AT-LT Progression) |
Week Total |
50.75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
15 |
Comp |
M |
31-Mar |
AM |
3 |
3 miles E (optional) |
|
|
PM |
5 |
4 miles E - 1 mile jog curves/sprint straights - 5xhill sprints |
T |
1-Apr |
AM |
3 |
3 miles E |
|
|
PM |
6 |
RACE - SC All-Comers (get 6 total in) |
W |
2-Apr |
AM |
3 |
3 miles E |
|
|
PM |
8 |
4x1600 (89-91%) w/3min rec, Harts warm/cool |
R |
3-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 12/13) |
|
|
PM |
5 |
4 miles E w/ 4x200 |
F |
4-Apr |
AM |
3 |
3 miles E (optional) |
|
|
PM |
6 |
RACE - PV Invite (get 6 total in) |
S |
5-Apr |
|
8 |
RACE - PV Invite (get 8 total in w/ 15mins AT-LT Progression) |
Week Total |
53 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
15 |
Comp |
M |
31-Mar |
AM |
3 |
3 miles E (optional) |
|
|
PM |
4 |
3 miles E - 1 mile jog curves/sprint straights - 5xhill sprints |
T |
1-Apr |
AM |
3 |
3 miles E |
|
|
PM |
6 |
RACE - SC All-Comers (get 6 total in) |
W |
2-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x1000 (91%) w/3min rec, Harts warm/cool |
R |
3-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 12/13) |
|
|
PM |
5 |
4 miles E w/ 4x200 |
F |
4-Apr |
AM |
3 |
3 miles E (optional) |
|
|
PM |
5 |
RACE - PV Invite (get 5 total in) |
S |
5-Apr |
|
7 |
RACE - PV Invite (get 7 total in w/ 15mins AT-LT Progression) |
Week Total |
47.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
15 |
Comp |
M |
31-Mar |
AM |
|
|
|
|
PM |
3 |
2 miles E - 1 mile jog curves/sprint straights - 5xhill sprints |
T |
1-Apr |
AM |
3 |
3 miles E - yoga (optional) |
|
|
PM |
4 |
RACE - SC All-Comers (get 4 total in) |
W |
2-Apr |
AM |
|
|
|
|
PM |
5 |
4 miles E + 4x200 |
R |
3-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 12/13) (optional) |
|
|
PM |
5 |
4 miles E w/ 4x200 |
F |
4-Apr |
AM |
|
|
|
|
PM |
4 |
4 miles E |
S |
5-Apr |
|
3 |
3 miles E w/ 1 mile hard finish |
Week Total |
30 |
|
|
| | This info is for the week of April 7th - go to previous weeks for earlier workouts:
Pine View Distance Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
practice held @ PVHS @ 3:00 pm (Mon-Fri); weights Mon,Wed @ PVHS; AM practice @ 6:30; plyos Mon/Weds AM; Mon AM 6:00! |
|
RACE: Panther Relays (all) Tues |
|
RACE: Dixie Invite (varsity) Fri/Sat |
|
800, 1600-3200 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
16 |
Comp |
M |
7-Apr |
AM |
7 |
4x1600 (91%) w/3min rec, Pizza warm/cool |
|
|
PM |
5 |
4 miles E / striders |
T |
8-Apr |
AM |
3 |
3 miles E - yoga |
|
|
PM |
7 |
RACE - DI warm/cool and race |
W |
9-Apr |
AM |
3 |
3 miles E |
|
|
PM |
6.5 |
1600: 600(R+2),400(R+2),300(R-2),200(R-5),100(R-2) w/DI warm/cool 800: 600(R+4),400(R+2),300(R),200(R-4),100(R-2) |
R |
10-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 14/15) |
|
|
PM |
5 |
4 miles E w/ 4x200 |
F |
11-Apr |
AM |
3 |
3 miles E |
|
|
PM |
6 |
RACE - Dixie Invite (get 6 miles in total) |
S |
12-Apr |
|
6 |
RACE - Dixie Invite (get 6 miles in total) |
Week Total |
54.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
16 |
Comp |
M |
7-Apr |
AM |
4.5 |
4x1000 (91%) w/3min rec, Pizza warm/cool |
|
|
PM |
5 |
4 miles E / striders |
T |
8-Apr |
AM |
3 |
3 miles E - yoga |
|
|
PM |
6 |
RACE - Harts warm/cool and race |
W |
9-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
1600: 600(R+2),400(R+2),300(R-2),200(R-5),100(R-2) w/Harts warm/cool 800: 600(R+4),400(R+2),300(R),200(R-4),100(R-2) |
R |
10-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 14/15) |
|
|
PM |
5 |
4 miles E w/ 4x200 |
F |
11-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
RACE - Dixie Invite (get 5 miles in total) |
S |
12-Apr |
|
5 |
RACE - Dixie Invite (get 5 miles in total) |
Week Total |
48 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
16 |
Comp |
M |
7-Apr |
AM |
7 |
4x1600 (91%) w/3min rec, Pizza warm/cool |
|
|
PM |
5 |
4 miles E / striders |
T |
8-Apr |
AM |
3 |
3 miles E - yoga |
|
|
PM |
7 |
RACE - DI warm/cool and race |
W |
9-Apr |
AM |
3 |
3 miles E |
|
|
PM |
6.5 |
1600: 600(R+2),400(R+2),300(R-2),200(R-5),100(R-2) w/DI warm/cool 800: 600(R+4),400(R+2),300(R),200(R-4),100(R-2) |
R |
10-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 14/15) |
|
|
PM |
5 |
4 miles E w/ 4x200 |
F |
11-Apr |
AM |
3 |
3 miles E (optional) |
|
|
PM |
5 |
RACE - Dixie Invite (get 5 miles in total) |
S |
12-Apr |
|
5 |
RACE - Dixie Invite (get 5 miles in total) |
Week Total |
52.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
16 |
Comp |
M |
7-Apr |
AM |
4.5 |
4x1000 (91%) w/3min rec, Pizza warm/cool |
|
|
PM |
5 |
4 miles E / striders |
T |
8-Apr |
AM |
3 |
3 miles E - yoga |
|
|
PM |
6 |
RACE - Harts warm/cool and race |
W |
9-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
1600: 600(R+2),400(R+2),300(R-2),200(R-5),100(R-2) w/Harts warm/cool 800: 600(R+4),400(R+2),300(R),200(R-4),100(R-2) |
R |
10-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 14/15) |
|
|
PM |
5 |
4 miles E w/ 4x200 |
F |
11-Apr |
AM |
3 |
3 miles E (optional) |
|
|
PM |
5 |
RACE - Dixie Invite (get 5 miles in total) |
S |
12-Apr |
|
5 |
RACE - Dixie Invite (get 5 miles in total) |
Week Total |
48 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
16 |
Comp |
M |
7-Apr |
AM |
|
|
|
|
PM |
5.5 |
4x1000 (89%) w/3min rec, Harts warm/cool |
T |
8-Apr |
AM |
3 |
3 miles E - yoga (optional) |
|
|
PM |
6 |
RACE - Harts warm/cool and race |
W |
9-Apr |
AM |
|
|
|
|
PM |
4 |
1600: 400(R+2),300(R-2),200(R-5) w/Harts warm/cool |
R |
10-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 14/15) (optional) |
|
|
PM |
5 |
4 miles E w/ 4x200 |
F |
11-Apr |
AM |
|
|
|
|
PM |
4 |
4 miles E |
S |
12-Apr |
|
3 |
3 miles E w/ 1 mile hard finish |
Week Total |
33.5 |
|
|
| | This is for the week of April 14th - go back a week if you need to...
Pine View Distance Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
practice held @ PVHS @ 3:00 pm (Mon-Thurs); weights Mon,Wed @ PVHS; AM practice @ 6:30; plyos Mon/Weds AM; Mon AM 6:00! |
|
Easter Break - TEAM PRACTICE FRIDAY(4/18) & MONDAY(4/21) AT 8:00! |
|
RACE: Snow Canyon Invite (most athletes) Thurs |
|
800, 1600-3200 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
17 |
Comp |
M |
14-Apr |
AM |
7 |
4x1600 (93%) w/3min rec, Pizza warm/cool |
|
|
PM |
4 |
3 miles E / striders |
T |
15-Apr |
AM |
3 |
3 miles E - yoga |
|
|
PM |
6 |
Coe#1 (100,110,120,etc…-200 w/ equal rec) w/ DI warm/cool |
W |
16-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E w/ 4x200 |
R |
17-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 16/17) |
|
|
PM |
5 |
RACE - Snow Canyon Invite (get 5 miles in total) |
F |
18-Apr |
AM |
5.5 |
1600: 600(R),400(R),300(R-3),200(R-5),100(R-2) w/Harts warm/cool 800: 600(R+2),400(R),300(R),200(R-4),100(R-2) |
|
|
PM |
3 |
3 miles E |
S |
19-Apr |
|
10 |
10 miles E w/ hard finish (10-15 mins) |
Week Total |
54.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
17 |
Comp |
M |
14-Apr |
AM |
4.5 |
4x1000 (93%) w/3min rec, Pizza warm/cool |
|
|
PM |
4 |
3 miles E / striders |
T |
15-Apr |
AM |
3 |
3 miles E - yoga |
|
|
PM |
5 |
Coe#1 (100,110,120,etc…-200 w/ equal rec) w/ Harts warm/cool |
W |
16-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E w/ 4x200 |
R |
17-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 16/17) |
|
|
PM |
5 |
RACE - Snow Canyon Invite (get 5 miles in total) |
F |
18-Apr |
AM |
5.5 |
1600: 600(R),400(R),300(R-3),200(R-5),100(R-2) w/Harts warm/cool 800: 600(R+2),400(R),300(R),200(R-4),100(R-2) |
|
|
PM |
3 |
3 miles E |
S |
19-Apr |
|
8 |
8 miles E w/ hard finish (10 mins) |
Week Total |
49 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
17 |
Comp |
M |
14-Apr |
AM |
7 |
4x1600 (93%) w/3min rec, Pizza warm/cool |
|
|
PM |
4 |
3 miles E / striders |
T |
15-Apr |
AM |
3 |
3 miles E - yoga |
|
|
PM |
5 |
Coe#1 (100,110,120,etc…-200 w/ equal rec) w/ Harts warm/cool |
W |
16-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E w/ 4x200 |
R |
17-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 16/17) |
|
|
PM |
5 |
RACE - Snow Canyon Invite (get 5 miles in total) |
F |
18-Apr |
AM |
5.5 |
1600: 600(R),400(R),300(R-3),200(R-5),100(R-2) w/Harts warm/cool 800: 600(R+2),400(R),300(R),200(R-4),100(R-2) |
|
|
PM |
3 |
3 miles E (optional) |
S |
19-Apr |
|
8 |
8 miles E w/ hard finish (10 mins) |
Week Total |
51.5 |
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|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
17 |
Comp |
M |
14-Apr |
AM |
4.5 |
4x1000 (93%) w/3min rec, Pizza warm/cool |
|
|
PM |
4 |
3 miles E / striders |
T |
15-Apr |
AM |
3 |
3 miles E - yoga |
|
|
PM |
5 |
Coe#1 (100,110,120,etc…-200 w/ equal rec) w/ Harts warm/cool |
W |
16-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E w/ 4x200 |
R |
17-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 16/17) |
|
|
PM |
5 |
RACE - Snow Canyon Invite (get 5 miles in total) |
F |
18-Apr |
AM |
5.5 |
1600: 600(R),400(R),300(R-3),200(R-5),100(R-2) w/Harts warm/cool 800: 600(R+2),400(R),300(R),200(R-4),100(R-2) |
|
|
PM |
3 |
3 miles E (optional) |
S |
19-Apr |
|
6 |
6 miles E w/ hard finish (10 mins) |
Week Total |
47 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
17 |
Comp |
M |
14-Apr |
AM |
|
|
|
|
PM |
5.5 |
4x1000 (91%) w/3min rec, Harts warm/cool |
T |
15-Apr |
AM |
3 |
3 miles E - yoga (optional) |
|
|
PM |
5 |
Coe#1 (100,110,120,etc…-200 w/ equal rec) w/ Harts warm/cool |
W |
16-Apr |
AM |
|
|
|
|
PM |
4 |
3 miles E w/ 4x200 |
R |
17-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 16/17) (optional) |
|
|
PM |
4 |
RACE - Snow Canyon Invite (get 4 miles in total) |
F |
18-Apr |
AM |
4 |
1600: 400(R+2),300(R-2),200(R-5) w/Harts warm/cool |
|
|
PM |
|
|
S |
19-Apr |
|
3 |
3 miles E w/ 1 mile hard finish |
Week Total |
31.5 |
|
|
| | This post is for the week of April 21st-27th - PRACTICE MONDAY MORNING AT 8:00!
Pine View Distance Workouts |
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NOTES: |
practice held @ PVHS @ 3:00 pm (Tues-Fri); weights M,W @ PVHS; AM practice @ 6:30; plyos M,Wam; MON practice at 8:00AM |
|
RACE: 6th-12th @ Desert Hills (JV) Thur |
|
RACE: SUU Invite (varsity) Fri/Sat / Davis Invite (selected) Sat |
|
800, 1600-3200 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
18 |
Comp |
M |
21-Apr |
AM |
8 |
4x1600 (93%) w/3min rec, Harts warm/cool |
|
|
PM |
3 |
3 miles E |
T |
22-Apr |
AM |
3 |
3 miles E - yoga |
|
|
PM |
6.5 |
1600: 10x400 (@ R - 3-4 secs. w/decreasing rec), Harts warm/cool 800: 10x200 (@ R - 3-4 secs w/decreasing rec) (5.5 total distance) |
W |
23-Apr |
AM |
3 |
3 miles E |
|
|
PM |
7 |
7 miles E |
R |
24-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 18) |
|
|
PM |
5.5 |
Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
F |
25-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E w/ 4x200 |
S |
26-Apr |
|
5 |
RACE - Davis Invite (get 5 miles in total) |
Week Total |
52 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
18 |
Comp |
M |
21-Apr |
AM |
5.5 |
4x1000 (93%) w/3min rec, Harts warm/cool |
|
|
PM |
3 |
3 miles E |
T |
22-Apr |
AM |
3 |
3 miles E - yoga |
|
|
PM |
6 |
1600: 8x400 (@ R - 3-4 secs. w/decreasing rec), Harts warm/cool 800: 8x200 (@ R - 3-4 secs w/decreasing rec) (5 total distance) |
W |
23-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
5 miles E |
R |
24-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 18) |
|
|
PM |
5.5 |
Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
F |
25-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
RACE - SUU Invite (get 5 miles in total) |
S |
26-Apr |
|
5 |
RACE - SUU Invite (get 5 miles in total) |
Week Total |
47 |
|
|
|
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|
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|
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|
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|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys: RACING @ SUU/ Davis |
18 |
Comp |
M |
21-Apr |
AM |
8 |
4x1600 (93%) w/3min rec, Harts warm/cool |
|
|
PM |
3 |
3 miles E |
T |
22-Apr |
AM |
3 |
3 miles E - yoga |
|
|
PM |
6 |
1600: 8x400 (@ R - 3-4 secs. w/decreasing rec), Harts warm/cool 800: 8x200 (@ R - 3-4 secs w/decreasing rec) (5 total distance) |
W |
23-Apr |
AM |
3 |
3 miles E |
|
|
PM |
6 |
6 miles E |
R |
24-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 18) |
|
|
PM |
5.5 |
Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
F |
25-Apr |
AM |
3 |
3 miles E (optional) |
|
|
PM |
5 |
RACE - SUU Invite (get 5 miles in total) - 4 miles E w/ 4x200 for those to Davis |
S |
26-Apr |
|
5 |
RACE - SUU / Davis Invite (get 5 miles in total) |
Week Total |
50.5 |
|
|
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|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys: RACING @ DH |
18 |
Comp |
M |
21-Apr |
AM |
5.5 |
Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
|
|
PM |
3 |
3 miles E |
T |
22-Apr |
AM |
3 |
3 miles E - yoga |
|
|
PM |
6 |
1600: 8x400 (@ R - 3-4 secs. w/decreasing rec), Harts warm/cool 800: 8x200 (@ R - 3-4 secs w/decreasing rec) (5 total distance) |
W |
23-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E w/ 4x200 |
R |
24-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 18) |
|
|
PM |
5 |
RACE - 6-12 @ DH (get 5 miles in total) |
F |
25-Apr |
AM |
3 |
3 miles E (optional) |
|
|
PM |
5 |
5 miles E |
S |
26-Apr |
|
5 |
5 miles E |
Week Total |
46.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls: RACING @ SUU |
18 |
Comp |
M |
21-Apr |
AM |
5.5 |
4x1000 (93%) w/3min rec, Harts warm/cool |
|
|
PM |
3 |
3 miles E |
T |
22-Apr |
AM |
3 |
3 miles E - yoga |
|
|
PM |
5.25 |
1600: 6x400 (@ R - 3-4 secs. w/decreasing rec), Harts warm/cool 800: 8x200 (@ R - 3-4 secs w/decreasing rec) (5 total distance) |
W |
23-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
5 miles E |
R |
24-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 18) |
|
|
PM |
5.5 |
Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
F |
25-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
RACE - SUU Invite (get 5 miles in total) |
S |
26-Apr |
|
5 |
RACE - SUU Invite (get 5 miles in total) |
Week Total |
46.25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls: RACING @ DH |
18 |
Comp |
M |
21-Apr |
AM |
5.5 |
Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
|
|
PM |
3 |
3 miles E |
T |
22-Apr |
AM |
3 |
3 miles E - yoga |
|
|
PM |
5.25 |
1600: 6x400 (@ R - 3-4 secs. w/decreasing rec), Harts warm/cool 800: 8x200 (@ R - 3-4 secs w/decreasing rec) (5 total distance) |
W |
23-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E w/ 4x200 |
R |
24-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 18) |
|
|
PM |
5 |
RACE - 6-12 @ DH (get 5 miles in total) |
F |
25-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
5 miles E |
S |
26-Apr |
|
5 |
5 miles E |
Week Total |
45.75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
18 |
Comp |
M |
21-Apr |
AM |
5.5 |
Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
|
|
PM |
|
|
T |
22-Apr |
AM |
3 |
3 miles E - yoga (optional) |
|
|
PM |
4.5 |
1600: 4x400 (@ R - 3-4 secs. w/decreasing rec), Harts warm/cool 800: 8x200 (@ R - 3-4 secs w/decreasing rec) (5 total distance) |
W |
23-Apr |
AM |
|
|
|
|
PM |
4 |
3 miles E w/ 4x200 |
R |
24-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 18) (optional) |
|
|
PM |
5 |
RACE - 6-12 @ DH (get 5 miles in total) |
F |
25-Apr |
AM |
|
|
|
|
PM |
4 |
4 miles E |
S |
26-Apr |
|
3 |
3 miles E w/ 1 mile hard finish |
Week Total |
32 |
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| |
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