|
|
800 workouts
| LEVEL 1 |
|
|
|
|
|
|
|
|
|
|
| Phase |
Week |
Day |
|
Mileage |
|
Workout |
|
|
|
|
| I |
2 |
M 2/23 |
PM: |
2-3 |
2-3 mile E |
| |
|
T 2/24 |
PM: |
2-3 |
2-3 mile E |
| |
|
W 2/25 |
PM: |
2-3 |
2-3 mile E |
| |
|
R 2/26 |
PM: |
2-3 |
2-3 mile E |
| |
|
F 2/27 |
PM: |
2-3 |
2-3 mile E |
| |
|
S 2/28 |
|
2-3 |
2-3 mile E |
| |
|
S 3/1 |
|
x |
REST |
|
|
|
|
|
|
|
|
|
12-18 |
|
|
|
|
|
|
| LEVEL 2 |
|
|
|
|
|
|
|
|
|
|
| Phase |
Week |
Day |
|
Mileage |
|
Workout |
|
|
|
|
| I |
2 |
M 2/23 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
4 |
4 mile E |
| |
|
T 2/24 |
PM: |
4 |
4 mile E |
| |
|
W 2/25 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
6-8 |
6-8 mile E
(Long) |
| |
|
R 2/26 |
PM: |
4 |
4 mile E |
| |
|
F 2/27 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
4 |
4 mile E |
| |
|
S 2/28 |
|
6 |
6 mile E |
| |
|
S 3/1 |
|
x |
REST |
|
|
|
|
|
|
|
|
|
37-39 |
|
|
|
|
|
|
| LEVEL 3 |
(Cowboy) |
|
|
|
|
|
|
|
|
| Phase |
Week |
Day |
|
Mileage |
|
Workout |
|
|
|
|
| II |
2 |
M 2/23 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
8.5 |
4x200 hills, 5x400 hills, 4x200 hills w/2 m. warm
and cool |
| |
|
T 2/24 |
PM: |
5 |
5 mile E |
| |
|
W 2/25 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
8 |
8 mile E
(Long) |
| |
|
R 2/26 |
PM: |
6 |
4x200 R
+ 3x1000 T + 4x200 R
(1 min. jog rec) w/1 m.
warm and cool |
| |
|
F 2/27 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
4 |
4 mile E |
| |
|
S 2/28 |
|
6 |
6 mile E |
| |
|
S 3/1 |
|
x |
REST |
|
|
|
|
|
|
|
|
|
46.5 |
|
|
|
|
|
|
1600-3200 workouts
| LEVEL 1 |
|
|
|
|
|
|
|
|
|
|
| Phase |
Week |
Day |
|
Mileage |
|
Workout |
|
|
|
|
| I |
2 |
M 2/23 |
PM: |
2-3 |
2-3 mile E |
| |
|
T 2/24 |
PM: |
2-3 |
2-3 mile E |
| |
|
W 2/25 |
PM: |
2-3 |
2-3 mile E |
| |
|
R 2/26 |
PM: |
2-3 |
2-3 mile E |
| |
|
F 2/27 |
PM: |
2-3 |
2-3 mile E |
| |
|
S 2/28 |
|
2-3 |
2-3 mile E |
| |
|
S 3/1 |
|
x |
REST |
|
|
|
|
|
|
|
|
|
12-18 |
|
|
|
|
|
|
| LEVEL 2 |
|
|
|
|
|
|
|
|
|
|
| Phase |
Week |
Day |
|
Mileage |
|
Workout |
|
|
|
|
| I |
2 |
M 2/23 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
4 |
4 mile E |
| |
|
T 2/24 |
PM: |
4 |
4 mile E |
| |
|
W 2/25 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
6-8 |
6-8 mile E
(Long) |
| |
|
R 2/26 |
PM: |
4 |
4 mile E |
| |
|
F 2/27 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
4 |
4 mile E |
| |
|
S 2/28 |
|
6 |
6 mile E |
| |
|
S 3/1 |
|
x |
REST |
|
|
|
|
|
|
|
|
|
37-39 |
|
|
|
|
|
|
| LEVEL 2* |
(Mike, Wes) |
|
|
|
|
|
|
|
|
| Phase |
Week |
Day |
|
Mileage |
|
Workout |
|
|
|
|
| II |
2 |
M 2/23 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
9 |
4 sets - 2x200 hills+1x400 hill w/2 m. warm/cool |
| |
|
T 2/24 |
PM: |
4 |
4 mile E |
| |
|
W 2/25 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
8 |
8 mile E
(Long) |
| |
|
R 2/26 |
PM: |
6 |
6 mile w/ 20 min. steady T pace + 4x200 R
|
| |
|
F 2/27 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
4 |
4 mile E |
| |
|
S 2/28 |
|
6 |
6 mile E |
| |
|
S 3/1 |
|
x |
REST |
|
|
|
|
|
|
|
|
|
45 |
|
|
|
|
|
|
| LEVEL 3 |
(Austin, Corey, Trevor,
Tyson, Ryan) |
|
|
|
|
|
|
| Phase |
Week |
Day |
|
Mileage |
|
Workout |
|
|
|
|
| II |
2 |
M 2/23 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
10 |
4 sets - 2x200 hills+1x800 hill w/2 m. warm/cool |
| |
|
T 2/24 |
PM: |
6 |
6 mile E |
| |
|
W 2/25 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
8 |
8 mile E |
| |
|
R 2/26 |
PM: |
7 |
7 mile w/ 20 min. steady T pace + 4x200 R |
| |
|
F 2/27 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
9 |
9 mile E |
| |
|
S 2/28 |
|
12 |
12 mile E (Long) |
| |
|
S 2/29 |
|
x |
REST |
|
|
|
|
|
|
|
|
|
61 |
|
|
|
|
|
|
| LEVEL 3 |
(Kaylee, Sierra) |
|
|
|
|
|
|
|
|
| Phase |
Week |
Day |
|
Mileage |
|
Workout |
|
|
|
|
| II |
2 |
M 2/23 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
9 |
3 sets - 2x200 hills+1x800 hill w/2 m. warm/cool |
| |
|
T 2/24 |
PM: |
4 |
4 mile E |
| |
|
W 2/25 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
8 |
8 mile E
(Long) |
| |
|
R 2/26 |
PM: |
6 |
6 mile w/ 20 min. steady T pace + 4x200 R |
| |
|
F 2/27 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
4 |
4 mile E |
| |
|
S 2/28 |
|
6 |
6 mile E |
| |
|
S 3/1 |
|
x |
REST |
|
|
|
|
|
|
|
|
|
46 |
|
|
|
|
|
|
|
| Add Comment |
