| Pine View Distance Workouts |
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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 |
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800, 1600-3200 |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Boys |
5 |
Base |
M |
20-Jan |
AM |
7 |
4x1600 (85%) w/3min rec, Harts warm/cool |
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| T |
21-Jan |
AM |
3 |
3 miles E - yoga |
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PM |
5 |
5 miles E (trail) |
| W |
22-Jan |
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PM |
10 |
18-24min AT (mile+1min) |
| R |
23-Jan |
AM |
3 |
3 miles E - book discussion (Ch. 1) |
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PM |
5 |
Old Man Hills (1x800,2x400) |
| F |
24-Jan |
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PM |
4 |
3 miles E / striders |
| S |
25-Jan |
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6 |
15-20minLT (mile+35/40sec) |
| Week Total |
43 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3-Girls |
5 |
Base |
M |
20-Jan |
AM |
5.5 |
4x1000 (85%) w/3min rec, Harts warm/cool |
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| T |
21-Jan |
AM |
3 |
3 miles E - yoga |
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PM |
4 |
4 miles E (trail) |
| W |
22-Jan |
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PM |
8 |
18-24min AT (mile+1min) |
| R |
23-Jan |
AM |
3 |
3 miles E - book discussion (Ch. 1) |
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PM |
5 |
Old Man Hills (1x800,2x400) |
| F |
24-Jan |
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PM |
4 |
3 miles E / striders |
| S |
25-Jan |
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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 |
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|
|
|
|
| T |
21-Jan |
AM |
3 |
3 miles E - yoga |
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|
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 |
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|
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 |
| 2-Girls |
5 |
Base |
M |
20-Jan |
AM |
5.5 |
4x1000 (85%) w/3min rec, Harts warm/cool |
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|
|
|
|
| T |
21-Jan |
AM |
3 |
3 miles E - yoga |
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|
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) |
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|
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 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
5 |
Base |
M |
20-Jan |
AM |
5.5 |
4x1000 (85%) w/3min rec, Harts warm/cool |
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| T |
21-Jan |
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PM |
3 |
3 miles E (trail) |
| W |
22-Jan |
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PM |
5 |
12min AT (mile+1min) |
| R |
23-Jan |
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PM |
5 |
Old Man Hills (1x800,2x400) |
| F |
24-Jan |
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PM |
4 |
3 miles E / striders |
| S |
25-Jan |
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4 |
10minLT (mile+35/40sec) |
| Week Total |
26.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| beginning |
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Base |
M |
20-Jan |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| T |
21-Jan |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| W |
22-Jan |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| R |
23-Jan |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| F |
24-Jan |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| S |
25-Jan |
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| Week Total |
10-15 |
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