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Week starting Feb 16, 2014

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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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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  

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