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Week starting Mar 03, 2013

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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 04, 2013
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NOTES: practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: Hurricane Invite (Varsity) / JV will be holding practice on Friday as usual

1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 10 Pre-Comp M 4-Mar AM  4 3 miles E / striders
    PM 8.75 4x1600 (89%) w/3min rec, DI warm/cool
T 5-Mar AM  3 3 miles E
    PM 12 20min AT (mile+1min) 
W 6-Mar AM  4 4 miles E
    PM 7.75 12x400 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool
R 7-Mar AM  3 3 miles E  
    PM 6 5 miles E w/ 4x200 
F 8-Mar AM  4 4 miles E  
    PM 7 RACE - Hurr Invite (get 7 total in)
S 9-Mar   7 RACE - Hurr Invite (get 7 total in)
Week Total 66.5  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 10 Pre-Comp M 4-Mar AM  4 3 miles E / striders
    PM 7.75 4x1600 (89%) w/3min rec, Harts warm/cool (Rachel) - others 1000's
T 5-Mar AM  3 3 miles E
    PM 10 20min AT (mile+1min) 
W 6-Mar AM  4 4 miles E
    PM 6.75 12x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 7-Mar AM  3 3 miles E  
    PM 6 5 miles E w/ 4x200 
F 8-Mar AM  3 3 miles E  
    PM 6 RACE - Hurr Invite (get 6 total in)
S 9-Mar   6 RACE - Hurr Invite (get 6 total in)
Week Total 59.5  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 10 Pre-Comp M 4-Mar AM  4 3 miles E / striders
    PM 7.75 4x1600 (89%) w/3min rec, Harts warm/cool
T 5-Mar AM  3 3 miles E
    PM 8 20min AT (mile+1min) 
W 6-Mar AM  3 3 miles E
    PM 6.25 10x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 7-Mar AM  3 3 miles E  
    PM 6 5 miles E w/ 4x200 
F 8-Mar AM  3 3 miles E  
    PM 4 4 miles E
S 9-Mar   5 5 miles E w/ 2 mile hard finish
Week Total 53  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 10 Pre-Comp M 4-Mar AM  4 3 miles E / striders
    PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool
T 5-Mar AM  3 3 miles E
    PM 6 20min AT (mile+1min) 
W 6-Mar AM  3 3 miles E
    PM 6 8x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 7-Mar AM  3 3 miles E  
    PM 6 5 miles E w/ 4x200 
F 8-Mar AM  3 3 miles E  
    PM 4 4 miles E
S 9-Mar   5 5 miles E w/ 2 mile hard finish
Week Total 48.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 10 Pre-Comp M 4-Mar      
    PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool
T 5-Mar      
    PM 3 3 miles E  
W 6-Mar      
    PM 5.5 6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 7-Mar      
    PM 4 3 miles E / striders
F 8-Mar      
    PM 4 4 miles E
S 9-Mar   3 3 miles E w/ 1 mile hard finish
Week Total 25  














LEVEL Week  Phase   Date   Mileage Workout
beginning   Base M 4-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 5-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 6-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 7-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 8-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 9-Mar      
Week Total 10-15  

 

 

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: Hurricane Invite (Varsity) / JV will be holding practice on Friday as usual

800
LEVEL Week  Phase   Date   Mileage Workout
Boys 10 Pre-Comp M 4-Mar AM  4 3 miles E / striders
    PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool
T 5-Mar AM  3 3 miles E
    PM 8 20min AT (mile+1min) 
W 6-Mar AM  4 4 miles E
    PM 5 6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 7-Mar AM  3 3 miles E  
    PM 6 5 miles E w/ 4x200 
F 8-Mar AM  3 3 miles E  
    PM 5 RACE - Hurr Invite (get 5 total in)
S 9-Mar   5 RACE - Hurr Invite (get 5 total in)
Week Total 51.5  














LEVEL Week  Phase   Date   Mileage Workout
Girls 10 Pre-Comp M 4-Mar AM  4 3 miles E / striders
    PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool
T 5-Mar AM  3 3 miles E
    PM 5 5x1min on/1min normal AT (mile+1min) 
W 6-Mar AM  4 4 miles E
    PM 5 6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 7-Mar AM  3 3 miles E  
    PM 6 5 miles E w/ 4x200 
F 8-Mar AM  3 3 miles E  
    PM 5 RACE - Hurr Invite (get 5 total in)
S 9-Mar

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