*These workouts are for the week of 2/25-3/2 - go back a week if looking for Sat. 2/23's workout* MANY OF THE WORKOUTS FOR THIS WEEK ARE IN THE MORNING (6:00), PLEASE BE ON TIME AND READY TO RUN AT THAT TIME!
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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some AM practices this week are WORKOUTS! (please be here); Decathalon Wed/Thur |
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1600-3200 |
LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
3-Boys |
9 |
Pre-Comp |
M |
25-Feb |
AM |
5 |
5 miles E |
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PM |
5 |
4 miles E / striders |
T |
26-Feb |
AM |
4 |
4 miles w/ 4x fartleks |
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PM |
3 |
3 miles E |
W |
27-Feb |
AM |
6 |
Kosmin #2 w/ DI warm/cool |
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PM |
3 |
3 miles E |
R |
28-Feb |
AM |
3 |
3 miles E |
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PM |
4 |
3 miles E / striders |
F |
1-Mar |
AM |
3 |
3 miles E |
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PM |
7.5 |
10x400 (@ race pace) w/ 120
beat recovery(1-2 mins), DI warm/cool |
S |
2-Mar |
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10 |
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Week
Total |
53.5 |
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LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
3-Girls |
9 |
Pre-Comp |
M |
25-Feb |
AM |
3 |
3 miles E |
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|
PM |
5 |
4 miles E / striders |
T |
26-Feb |
AM |
4 |
4 miles w/ 4x fartleks |
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PM |
3 |
3 miles E |
W |
27-Feb |
AM |
5 |
Kosmin #2 w/Harts warm/cool |
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PM |
3 |
3 miles E |
R |
28-Feb |
AM |
3 |
3 miles E |
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|
PM |
4 |
3 miles E / striders |
F |
1-Mar |
AM |
3 |
3 miles E |
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|
PM |
6.5 |
10x400 (@ race pace) w/ 120
beat recovery(1-2 mins), Harts warm/cool |
S |
2-Mar |
|
8 |
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Week
Total |
47.5 |
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LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
2-Boys |
9 |
Pre-Comp |
M |
25-Feb |
AM |
3 |
3 miles E |
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|
PM |
5 |
4 miles E / striders |
T |
26-Feb |
AM |
4 |
4 miles w/ 4x fartleks |
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|
PM |
3 |
3 miles E |
W |
27-Feb |
AM |
5 |
Kosmin #2 w/Harts warm/cool |
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|
PM |
3 |
3 miles E |
R |
28-Feb |
AM |
3 |
3 miles E |
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|
PM |
4 |
3 miles E / striders |
F |
1-Mar |
AM |
3 |
3 miles E |
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PM |
6.5 |
10x400 (@ race pace) w/ 120
beat recovery(1-2 mins), Harts warm/cool |
S |
2-Mar |
|
8 |
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Week
Total |
47.5 |
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LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
9 |
Pre-Comp |
M |
25-Feb |
AM |
3 |
3 miles E |
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|
PM |
4 |
3 miles E / striders |
T |
26-Feb |
AM |
4 |
4 miles w/ 4x fartleks |
|
|
PM |
3 |
3 miles E |
W |
27-Feb |
AM |
5 |
Kosmin #2 w/Harts warm/cool |
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|
PM |
3 |
3 miles E |
R |
28-Feb |
AM |
3 |
3 miles E |
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|
PM |
4 |
3 miles E / striders |
F |
1-Mar |
AM |
3 |
3 miles E |
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PM |
6 |
8x400 (@ race pace) w/ 120
beat recovery(1-2 mins), Harts warm/cool |
S |
2-Mar |
|
6 |
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Week
Total |
44 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
1 |
9 |
Pre-Comp |
M |
25-Feb |
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PM |
4 |
3 miles E / striders |
T |
26-Feb |
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PM |
3 |
3 miles E |
W |
27-Feb |
AM |
5 |
Kosmin #2 w/Harts warm/cool |
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|
PM |
3 |
3 miles E |
R |
28-Feb |
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PM |
4 |
3 miles E / striders |
F |
1-Mar |
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PM |
5.5 |
6x400 (@ race pace) w/ 120
beat recovery(1-2 mins), Harts warm/cool |
S |
2-Mar |
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4 |
4 miles E |
Week
Total |
28.5 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
beginning |
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Base |
M |
25-Feb |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
T |
26-Feb |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
W |
27-Feb |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
R |
28-Feb |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
F |
1-Mar |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
S |
2-Mar |
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Week
Total |
10-15 |
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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 |
|
some AM practices this week are WORKOUTS! (please be here) |
|
800 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
Boys |
9 |
Pre-Comp |
M |
25-Feb |
AM |
3 |
3 miles E |
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|
PM |
4 |
4 miles E |
T |
26-Feb |
AM |
4 |
4 miles w/ 4x fartleks |
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|
PM |
3 |
3 miles E |
W |
27-Feb |
AM |
4 |
Kosmin #2 w/ Harts
warm/cool |
|
|
PM |
3 |
3 miles E |
R |
28-Feb |
AM |
3 |
3 miles E |
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PM |
3 |
3 miles E |
F |
1-Mar |
AM |
3 |
3 miles E |
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PM |
4.5 |
4x400 (@ race pace) w/ 120
beat recovery(1-2 mins), Harts warm/cool |
S |
2-Mar |
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6-8 |
6-8 miles E |
Week
Total |
40.5-42.5 |
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LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
Girls |
9 |
Pre-Comp |
M |
25-Feb |
AM |
3 |
3 miles E |
|
|
PM |
4 |
4 miles E |
T |
26-Feb |
AM |
4 |
4 miles w/ 4x fartleks |
|
|
PM |
3 |
3 miles E |
W |
27-Feb |
AM |
4 |
Kosmin #2 w/ Harts
warm/cool |
|
|
PM |
3 |
3 miles E |
R |
28-Feb |
AM |
3 |
3 miles E |
|
|
PM |
3 |
3 miles E |
F |
1-Mar |
AM |
3 |
3 miles E |
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|
PM |
4.5 |
4x400 (@ race pace) w/ 120
beat recovery(1-2 mins), Harts warm/cool |
S |
2-Mar |
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6-8 |
6-8 miles E |
Week
Total |
40.5-42.5 |
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