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| Pine
View Distance Workouts |
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| NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri); weights
Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues,Thurs AM |
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1600-3200 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
7 |
Pre-Comp |
M |
11-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
1600m Time Trial +
warm/cool / striders |
| T |
12-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
10 |
30min AT (mile+1min) |
| W |
13-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
8 miles E |
| R |
14-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
6.5 |
10x200 (@ race pace) w/ 120
beat recovery(1-2 mins) |
| F |
15-Feb |
AM |
3 |
3 miles E |
| |
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PM |
5 |
5 miles E (trail) |
| S |
16-Feb |
|
6 |
15minLT
(mile+35/40sec) |
| Week
Total |
55.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
7 |
Pre-Comp |
M |
11-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
1600m Time Trial +
warm/cool / striders |
| T |
12-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
20-30min AT
(mile+1min) |
| W |
13-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
6 miles E |
| R |
14-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
10x200 (@ race pace) w/ 120
beat recovery(1-2 mins) |
| F |
15-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles E (trail) |
| S |
16-Feb |
|
6 |
10-15minLT
(mile+35/40sec) |
| Week
Total |
50.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
7 |
Pre-Comp |
M |
11-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
1600m Time Trial +
warm/cool / striders |
| T |
12-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
30min AT (mile+1min) |
| W |
13-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
6 miles E |
| R |
14-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
10x200 (@ race pace) w/ 120
beat recovery(1-2 mins) |
| F |
15-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles E (trail) |
| S |
16-Feb |
|
6 |
10-15minLT
(mile+35/40sec) |
| Week
Total |
50.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
7 |
Pre-Comp |
M |
11-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
1600m Time Trial +
warm/cool / striders |
| T |
12-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
30min AT (mile+1min) |
| W |
13-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
4 miles E |
| R |
14-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
8x200 (@ race pace) w/ 120
beat recovery(1-2 mins) |
| F |
15-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles E (trail) |
| S |
16-Feb |
|
4 |
10-15minLT
(mile+35/40sec) |
| Week
Total |
45 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
7 |
Pre-Comp |
M |
11-Feb |
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| |
|
PM |
5 |
1600m Time Trial +
warm/cool / striders |
| T |
12-Feb |
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| |
|
PM |
6 |
24min AT (mile+1min) |
| W |
13-Feb |
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| |
|
PM |
6 |
24min AT (mile+1min) |
| R |
14-Feb |
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| |
|
PM |
5 |
8x200 (@ race pace) w/ 120
beat recovery(1-2 mins) |
| F |
15-Feb |
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| |
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PM |
5 |
5 miles E (trail) |
| S |
16-Feb |
|
4 |
5-10minLT
(mile+35/40sec) |
| Week
Total |
31 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginning |
|
Base |
M |
11-Feb |
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| |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| T |
12-Feb |
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| |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| W |
13-Feb |
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| |
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| R |
14-Feb |
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| |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| F |
15-Feb |
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| |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| S |
16-Feb |
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| Week
Total |
10-15 |
|
| Pine
View Distance Workouts |
|
|
|
|
|
|
|
|
|
| NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri); weights
Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues,Thurs AM |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
800 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| Boys |
7 |
Pre-Comp |
M |
11-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
800m Time Trial +
warm/cool / striders |
| T |
12-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
30min AT (mile+1min) |
| W |
13-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
8 miles E |
| R |
14-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
10x200 (@ race pace) w/ 120
beat recovery(1-2 mins) |
| F |
15-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles E (trail) |
| S |
16-Feb |
|
6 |
10-15minLT
(mile+35/40sec) |
| Week
Total |
52.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| Girls |
7 |
Pre-Comp |
M |
11-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
800m Time Trial +
warm/cool / striders |
| T |
12-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
6-8 |
10-15x1min on/1min normal
(ON is AT Pace/mile+1min) |
| W |
13-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
4-6 |
4-6 miles E |
| R |
14-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
10x200 (@ race pace) w/ 120
beat recovery(1-2 mins) |
| F |
15-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles E (trail) |
| S |
16-Feb |
|
5-6 |
10-15minLT
(mile+35/40sec) |
| Week
Total |
47.5-50.5 |
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