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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 08, 2010
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800 workouts

 

LEVEL 1











Phase Week Day
Mileage
Workout





I 4 M 3/8 PM: 2-3 2-3 mile E

 
T 3/9 PM: 2-3 2-3 mile E

 
W 3/10 PM: 2-3 2-3 mile E

 
R 3/11 PM: 2-3 2-3 mile E

 
F 3/12 PM: 2-3 2-3 mile E

 
S 3/13   2-3 2-3 mile E

    S 3/14   x REST










12-18







LEVEL 2 (Girls)










Phase Week Day
Mileage
Workout





II 4 M 3/8 AM: 3 3 mile E

 
  PM: 5 2 m. E + 2 m. steady Tempo + 1 m. E

 
T 3/9 PM: 7 4x200 R + 2x400 R + 1x600 R + 1x400 R + 3x200 R (equal rec.) w/1 m. warm/cool
 
W 3/10 AM: 3 3 mile E

 
  PM: 8 8 mile E (Long)

 
R 3/11 PM: 6 4x200 R (2min rec)+ 800 I (3min rec) + 1600 T (1min rec)+ 4x200 R (2min rec) w/1 m. warm/cool
 
F 3/12 AM: 3 3 mile E

 
  PM: 4 4 mile E

 
S 3/13   6 6 mile E

    S 3/14   x REST










44.5







LEVEL 2 (Boys)










Phase Week Day
Mileage
Workout





II 4 M 3/8 AM: 3 3 mile E

 
  PM: 5 2 m. E + 2 m. steady Tempo + 1 m. E

 
T 3/9 PM: 7 4x200 R + 2x400 R + 1x600 R + 1x400 R + 3x200 R (equal rec.) w/1 m. warm/cool
 
W 3/10 AM: 3 3 mile E

 
  PM: 8 8 mile E (Long)

 
R 3/11 PM: 6.5 6x200 R (2min rec)+ 1000  I (3min rec) + 1600 T (1min rec)+ 4x200 R (2min rec) w/1 m. warm/cool
 
F 3/12 AM: 3 3 mile E

 
  PM: 4 4 mile E

 
S 3/13   6 6 mile E

    S 3/14   x REST










45.5







LEVEL 3 (Cowboy)









Phase Week Day
Mileage
Workout





II 4 M 3/8 AM: 3 3 mile E

 
  PM: 5 1 m. E + 3 m. steady Tempo + 1 m. E

 
T 3/9 PM: 7.5 4x200 R + 2x400 R + 1x600 R + 2x400 R + 4x200 R (equal rec.) w/1 m. warm/cool
 
W 3/10 AM: 3 3 mile E

 
  PM: 8 8 mile E (Long)

 
R 3/11 PM: 7 6x200 R (2min rec)+ 1000  I (3min rec) + 1600 T (1min rec)+ 6x200 R (2min rec) w/1 m. warm/cool
 
F 3/12 AM: 3 3 mile E

 
  PM: 4 4 mile E

 
S 3/13   6 6 mile E

    S 3/14   x REST










46.5







1600-3200 workouts 

LEVEL 1










Phase Week Day
Mileage
Workout




I 4 M 3/8 PM: 2-3 2-3 mile E
 
T 3/9 PM: 2-3 2-3 mile E
 
W 3/10 PM: 2-3 2-3 mile E
 
R 3/11 PM: 2-3 2-3 mile E
 
F 3/12 PM: 2-3 2-3 mile E
 
S 3/13   2-3 2-3 mile E
    S 3/14   x REST









12-18






LEVEL 2










Phase Week Day
Mileage
Workout




I 4 M 3/8 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
T 3/9 PM: 7 3 sets - 2x200 hills+1x400 hill w/2 m. warm/cool
 
W 3/10 AM: 3 3 mile E
 
  PM: 6-8 6-8 mile E (Long)
 
R 3/11 PM: 4 4 mile E
 
F 3/12 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 3/13   6 6 mile E
    S 3/14   x REST









40-42






LEVEL 2* (Mike, Wes, Luke, Tim, Manu)







Phase Week Day
Mileage
Workout




II 4 M 3/8 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
T 3/9 PM: 9 4 sets - 2x200 hills+1x400 hill w/2 m. warm/cool
 
W 3/10 AM: 3 3 mile E
 
  PM: 8 8 mile E (Long)
 
R 3/11 PM: 7 3x1000's I (2 min. jog rec) w/2 m. warm and cool
 
F 3/12 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 3/13   6 6 mile E
    S 3/14   x REST









47






LEVEL 3 (Austin, Corey, Trevor, Tyson, Ryan)






Phase Week Day
Mileage
Workout




II 4 M 3/8 AM: 3 3 mile E
 
  PM: 8 4 sets - 2 min hard, 1 min easy; 1 min hard, 30 sec easy; 30 hard, 30 sec easy
 
T 3/9 AM: 3 3 mile E
 
  PM: 10 6 sets - 2x200 hills+1x400 hill (equal rec) w/2 m. warm/cool
 
W 3/10 AM: 3 3 mile E
 
  PM: 8 8 mile E 
 
R 3/11 AM: 3 3 mile E
 
  PM: 8.5 6x1000 T (1 min rec) w/ 2 m. warm/cool
 
F 3/12 AM: 3 3 mile E
 
  PM: 6 6 mile E
    S 3/13   12 12 mile E (Long)
    S 3/14   x REST






 

67.5






LEVEL 3 (Kaylee, Sierra)








Phase Week Day
Mileage
Workout




II 4 M 3/8 AM: 3 3 mile E
 
  PM: 6 3 sets - 2 min hard, 1 min easy; 1 min hard, 30 sec easy; 30 hard, 30 sec easy
 
T 3/9 AM: 3 3 mile E
 
  PM: 8 4 sets - 2x200 hills+1x400 hill (equal rec) w/2 m. warm/cool
 
W 3/10 AM: 3 3 mile E
 
  PM: 8 8 mile E 
 
R 3/11 AM: 3 3 mile E
 
  PM: 7 4x1000 T (1 min rec) w/ 2 m. warm/cool
 
F 3/12 AM: 3 3 mile E
 
  PM: 6 6 mile E
    S 3/13   6 6 mile E 
    S 3/14   x REST






 

 






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