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Week starting Feb 14, 2010

15% off for Fast Running Blog members at St. George Running Center!

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, Feb 15, 2010

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800 workouts

LEVEL 1
Phase	Week	Day		Mileage		Workout
I	1	M	PM:	2-3	2-3 mile E
		T	PM:	2-3	2-3 mile E
		W	PM:	2-3	2-3 mile E
		R	PM:	2-3	2-3 mile E
		F	PM:	2-3	2-3 mile E
		S		2-3	2-3 mile E
		S		x	REST
				12-18
LEVEL 2
Phase	Week	Day		Mileage		Workout
I	1	M	AM:	x
			PM:	4	4 mile E
		T	PM:	4	4 mile E
		W	AM:	3	3 mile E
			PM:	6-8	6-8 mile E (Long)
		R	PM:	4	4 mile E
		F	AM:	3	3 mile E
			PM:	4	4 mile E
		S		6	4 mile E
		S		x	REST
				28-30
LEVEL 3	(Cowboy)
Phase	Week	Day		Mileage		Workout
II	1	M	AM:	3	3 mile E
			PM:	5	5 mile E
		T	PM:	8	4x200 hils, 4x400 hills, 4x200 hills w/2 m. warm and cool
		W	AM:	3	3 mile E
			PM:	8	8 mile E (Long)
		R	PM:	6	4x1600 T (2 min. jog rec) w/1 m. warm and cool
		F	AM:	3	3 mile E
			PM:	4	4 mile E
		S		6	6 mile E
		S		x	REST
				46

1600-3200 workouts

LEVEL 1
Phase	Week	Day		Mileage		Workout
I	1	M	PM:	2-3	2-3 mile E
		T	PM:	2-3	2-3 mile E
		W	PM:	2-3	2-3 mile E
		R	PM:	2-3	2-3 mile E
		F	PM:	2-3	2-3 mile E
		S		2-3	2-3 mile E
		S		x	REST
				12-18
LEVEL 2
Phase	Week	Day		Mileage		Workout
I	1	M	AM:	x
			PM:	4	4 mile E
		T	PM:	4	4 mile E
		W	AM:	3	3 mile E
			PM:	6-8	6-8 mile E (Long)
		R	PM:	4	4 mile E
		F	AM:	3	3 mile E
			PM:	4	4 mile E
		S		6	4 mile E
		S		x	REST
				28-30
LEVEL 3	(Austin, Corey, Trevor, Tyson)
Phase	Week	Day		Mileage		Workout
II	1	M	AM:	3	3 mile E
			PM:	6	6 mile E
		T	PM:	9	5 sets - 2x200 hills+1x400 hill w/2 m. warm/cool
		W	AM:	3	3 mile E
			PM:	8	8 mile E
		R	PM:	7	5x1000's I (2 min. jog rec) w/2 m. warm and cool
		F	AM:	3	3 mile E
			PM:	9	9 mile with 4 mile T
		S		12	12 mile E (Long)
		S		x	REST
				60
LEVEL 3	(Kaylee, Sierra)
Phase	Week	Day		Mileage		Workout
II	1	M	AM:	3	3 mile E
			PM:	6	6 mile E
		T	PM:	8	4 sets - 2x200 hills+1x400 hill w/2 m. warm/cool
		W	AM:	3	3 mile E
			PM:	8	8 mile E (Long)
		R	PM:	6	3x1000's I (2 min. jog rec) w/2 m. warm and cool
		F	AM:	3	3 mile E
			PM:	4	4 mile E
		S		6	6 mile E
		S		x	REST
				47

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