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Week starting Jan 20, 2013

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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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Mon, Jan 21, 2013
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Make sure you are looking at the right week - this is for Jan. 21-26

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri) / weights Tues/Thur @ PVHS; AM practice @ 6:00 (W/F); run on own on Monday



1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 4 Base M 21-Jan AM  4 4 miles E  
         
T 22-Jan      
    PM 7 4x1600 (85%) w/3min rec, Harts warm/cool
W 23-Jan AM  3 3 miles E  
    PM 10 24min AT (mile+1min) 
R 24-Jan      
    PM 7 Old Man Hills (1x800,2x400) / striders
F 25-Jan AM  3 3 miles E  
    PM 5 5 miles E (trail)
S 26-Jan   6 20minLT (mile+35/40sec) 
Week Total 45  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 4 Base M 21-Jan AM  4 4 miles E  
         
T 22-Jan      
    PM 7 4x1600 (85%) w/3min rec, Harts warm/cool
W 23-Jan AM  3 3 miles E  
    PM 8 24min AT (mile+1min) 
R 24-Jan      
    PM 7 Old Man Hills (1x800,2x400) / striders
F 25-Jan AM  3 3 miles E  
    PM 5 5 miles E (trail)
S 26-Jan   6 20minLT (mile+35/40sec) 
Week Total 43  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 4 Base M 21-Jan AM  4 4 miles E  
         
T 22-Jan      
    PM 7 4x1600 (85%) w/3min rec, Harts warm/cool
W 23-Jan AM  3 3 miles E  
    PM 8 24min AT (mile+1min) 
R 24-Jan      
    PM 7 Old Man Hills (1x800,2x400) / striders
F 25-Jan AM  3 3 miles E  
    PM 5 5 miles E (trail)
S 26-Jan   6 20minLT (mile+35/40sec) 
Week Total 43  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 4 Base M 21-Jan AM  4 3 miles E  
        3 miles E  
T 22-Jan      
    PM 5.5 4x1000 (85%) w/3min rec, Harts warm/cool
W 23-Jan      
    PM 7 24min AT (mile+1min) 
R 24-Jan      
    PM 7 Old Man Hills (1x800,2x400) / striders
F 25-Jan AM  3 3 miles E  
    PM 5 5 miles E (trail)
S 26-Jan   6 20minLT (mile+35/40sec) 
Week Total 37.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 4 Base M 21-Jan      
    PM 3 3 miles E  
T 22-Jan      
    PM 5.5 4x1000 (85%) w/3min rec, Harts warm/cool
W 23-Jan      
    PM 6 20min AT (mile+1min) 
R 24-Jan      
    PM 6 Old Man Hills (1x800,2x400) / striders
F 25-Jan      
    PM 5 5 miles E (trail)
S 26-Jan   4 15minLT (mile+35/40sec) 
Week Total 29.5  














LEVEL Week  Phase   Date   Mileage Workout
beginning   Base M 21-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 22-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 23-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 24-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 25-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 26-Jan      
Week Total 10-15  

 


800
LEVEL Week  Phase   Date   Mileage Workout
Boys 4 Base M 21-Jan AM  4 4 miles E  
         
T 22-Jan      
    PM 5.5 4x1000 (85%) w/3min rec, Harts warm/cool
W 23-Jan AM  3 3 miles E  
    PM 8 24min AT (mile+1min) 
R 24-Jan      
    PM 7 Old Man Hills (1x800,2x400) / striders
F 25-Jan AM  3 3 miles E  
    PM 5 5 miles E (trail)
S 26-Jan   6 20minLT (mile+35/40sec) 
Week Total 41.5  














LEVEL Week  Phase   Date   Mileage Workout
Girls 4 Base M 21-Jan AM  4 4 miles E  
         
T 22-Jan      
    PM 5.5 4x1000 (85%) w/3min rec, Harts warm/cool
W 23-Jan AM  3 3 miles E  
    PM 6-8 24min AT (mile+1min) 
R 24-Jan      
    PM 7 Old Man Hills (1x800,2x400) / striders
F 25-Jan AM  3 3 miles E  
    PM 5 5 miles E (trail)
S 26-Jan   5-6 20minLT (mile+35/40sec) 
Week Total 38.5-41.5  

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