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Week starting Feb 28, 2010

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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, Mar 01, 2010

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800 workouts

LEVEL 1
Phase	Week	Day		Mileage		Workout
I	3	M 3/2	PM:	2-3	2-3 mile E
		T 3/3	PM:	2-3	2-3 mile E
		W 3/4	PM:	2-3	2-3 mile E
		R 3/5	PM:	2-3	2-3 mile E
		F 3/6	PM:	2-3	2-3 mile E
		S 3/7		2-3	2-3 mile E
		S 3/8		x	REST
				12-18
LEVEL 2	(Girls)
Phase	Week	Day		Mileage		Workout
II	3	M 3/2	AM:	3	3 mile E
			PM:	4	4 mile E
		T 3/3	PM:	7	3x200 hills, 3x400 hills, 3x200 hills w/2 m. warm and cool
		W 3/4	AM:	3	3 mile E
			PM:	6-8	6-8 mile E (Long)
		R 3/5	PM:	5	2x1600 T (2 min. jog rec) w/2 m. warm and 1 m. cool
		F 3/6	AM:	3	3 mile E
			PM:	4	4 mile E
		S 3/7		6	6 mile E
		S 3/8		x	REST
				41-43
LEVEL 2	(Boys)
Phase	Week	Day		Mileage		Workout
II	3	M 3/2	AM:	3	3 mile E
			PM:	7	3x200 hills, 3x400 hills, 3x200 hills w/2 m. warm and cool
		T 3/3	PM:	4	4 mile E
		W 3/4	AM:	3	3 mile E
			PM:	8	8 mile E (Long)
		R 3/5	PM:	5	2x1600 T (2 min. jog rec) w/2 m. warm and 1 m. cool
		F 3/6	AM:	3	3 mile E
			PM:	4	4 mile E
		S 3/7		6	6 mile E
		S 3/8		x	REST
				43
LEVEL 3	(Cowboy)
Phase	Week	Day		Mileage		Workout
II	3	M 3/2	AM:	3	3 mile E
			PM:	9	4x200 hills, 6x400 hills, 4x200 hills w/2 m. warm and cool
		T 3/3	PM:	5	5 mile E
		W 3/4	AM:	3	3 mile E
			PM:	8	8 mile E (Long)
		R 3/5	PM:	7	4x1600 T (2 min. jog rec) w/2 m. warm and 1 m. cool
		F 3/6	AM:	3	3 mile E
			PM:	4	4 mile E
		S 3/7		6	6 mile E
		S 3/8		x	REST
				48

1600-3200 workouts

LEVEL 1
Phase	Week	Day		Mileage		Workout
I	3	M 3/2	PM:	2-3	2-3 mile E
		T 3/3	PM:	2-3	2-3 mile E
		W 3/4	PM:	2-3	2-3 mile E
		R 3/5	PM:	2-3	2-3 mile E
		F 3/6	PM:	2-3	2-3 mile E
		S 3/7		2-3	2-3 mile E
		S 3/8		x	REST
				12-18
LEVEL 2
Phase	Week	Day		Mileage		Workout
I	3	M 3/2	AM:	3	3 mile E
			PM:	7	3 sets - 2x200 hills+1x400 hill w/2 m. warm/cool
		T 3/3	PM:	4	4 mile E
		W 3/4	AM:	3	3 mile E
			PM:	6-8	6-8 mile E (Long)
		R 3/5	PM:	4	4 mile E
		F 3/6	AM:	3	3 mile E
			PM:	4	4 mile E
		S 3/7		6	6 mile E
		S 3/8		x	REST
				40-42
LEVEL 2*	(Mike, Wes)
Phase	Week	Day		Mileage		Workout
II	3	M 3/2	AM:	3	3 mile E
			PM:	10	4 sets - 2x200 hills+1x800 hill w/2 m. warm/cool
		T 3/3	PM:	4	4 mile E
		W 3/4	AM:	3	3 mile E
			PM:	8	8 mile E (Long)
		R 3/5	PM:	7	3x1000's I (2 min. jog rec) w/2 m. warm and cool
		F 3/6	AM:	3	3 mile E
			PM:	4	4 mile E
		S 3/7		6	6 mile E
		S 3/8		x	REST
				47
LEVEL 3	(Austin, Corey, Trevor, Tyson, Ryan)
Phase	Week	Day		Mileage		Workout
II	3	M 3/2	AM:	3	3 mile E
			PM:	10	4 sets - 2x200 hills+1x800 hill w/2 m. warm/cool
		T 3/3	PM:	6	6 mile E
		W 3/4	AM:	3	3 mile E
			PM:	8	8 mile E
		R 3/5	PM:	10	10 mile w/ 40 min. steady adjusted T pace + 4x200 R
		F 3/6	AM:	3	3 mile E
			PM:	6	6 mile E
		S 3/7		12	12 mile E (Long)
		S 3/8		x	REST
				61
LEVEL 3	(Kaylee, Sierra)
Phase	Week	Day		Mileage		Workout
II	3	M 3/2	AM:	3	3 mile E
			PM:	9	3 sets - 2x200 hills+1x800 hill w/2 m. warm/cool
		T 3/3	PM:	4	4 mile E
		W 3/4	AM:	3	3 mile E
			PM:	8	8 mile E (Long)
		R 3/5	PM:	6	6 mile w/ 20 min. steady T pace + 4x200 R
		F 3/6	AM:	3	3 mile E
			PM:	4	4 mile E
		S 3/7		6	6 mile E
		S 3/8		x	REST
				46

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