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Member Since:

Aug 06, 2007

Gender:

Male

Goal Type:

Highschool Champ

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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 11, 2013
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Because of the change of the Hurricane Invite, here is the workout for Fri and Saturday of last week - March 8 and 9

 March 8 - Firestation Hills x 8-10 (with remainder of mileage wherever to get total in)

March 9 - 5-8 miler with fast 2 mile finish

now on to Spring Break week:

Pine View Distance Workouts








NOTES: SPRING BREAK WEEK: practice held @ PVHS @ 8:00 am (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: Kanab Invite (Varsity) Saturday / leaving PVHS at 6:30 am (Sat.) returning later in the evening

1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 11 Pre-Comp M 11-Mar AM  8.75 4x1600 (89-91%) w/3min rec, DI warm/cool
    PM 4 3 miles E / striders
T 12-Mar AM  12 20min AT (mile+1min) 
    PM 3 3 miles E
W 13-Mar AM  9.25 Old Man Hills 3x(800, 400, 200)
    PM 3 3 miles E
R 14-Mar AM  7.5 6x800 (@ race pace) w/ 120 beat recovery (1-2 mins), DI warm/cool
    PM 3 3 miles E
F 15-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
S 16-Mar   7 RACE - Kanab Invite (get 7 total in)
Week Total 65.5  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 11 Pre-Comp M 11-Mar AM  7.75 4x1600 (89-91%) w/3min rec, Harts warm/cool
    PM 4 3 miles E / striders
T 12-Mar AM  10 20min AT (mile+1min) 
    PM 3 3 miles E
W 13-Mar AM  9.25 Old Man Hills 3x(800, 400, 200)
    PM 3 3 miles E
R 14-Mar AM  6 5x800 (@ race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool
    PM 3 3 miles E
F 15-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
S 16-Mar   6 RACE - Kanab Invite (get 6 total in)
Week Total 60  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 11 Pre-Comp M 11-Mar AM  7.75 4x1600 (89-91%) w/3min rec, Harts warm/cool
    PM 4 3 miles E / striders
T 12-Mar AM  10 20min AT (mile+1min) 
    PM 3 3 miles E
W 13-Mar AM  9.25 Old Man Hills 3x(800, 400, 200)
    PM 3 3 miles E
R 14-Mar AM  6 5x800 (@ race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool
    PM 3 3 miles E
F 15-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
S 16-Mar   6 RACE - Kanab Invite (get 6 total in) / those not racing: 6 miles E w/ 2 hard finish
Week Total 60  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 11 Pre-Comp M 11-Mar AM  5.5 4x1000 (89-91%) w/3min rec, Harts warm/cool
    PM 4 3 miles E / striders
T 12-Mar AM  8 20min AT (mile+1min) 
    PM 3 3 miles E
W 13-Mar AM  9.25 Old Man Hills 3x(800, 400, 200)
    PM 3 3 miles E
R 14-Mar AM  5.5 4x800 (@ race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool
    PM 3 3 miles E
F 15-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
S 16-Mar   6 RACE - Kanab Invite (get 6 total in) / those not racing: 6 miles E w/ 2 hard finish
Week Total 55.25  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 11 Pre-Comp M 11-Mar AM  5.5 4x1000 (89%) w/3min rec, Harts warm/cool
    PM    
T 12-Mar AM  3 3 miles E  
    PM    
W 13-Mar AM     
    PM 5.5 6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 14-Mar AM     
    PM 4 3 miles E / striders
F 15-Mar AM     
    PM 4 4 miles E
S 16-Mar   3 3 miles E w/ 1 mile hard finish
Week Total 25  

 

Pine View Distance Workouts








NOTES: SPRING BREAK WEEK: practice held @ PVHS @ 8:00 am (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: Kanab Invite (Varsity) Saturday / leaving PVHS at 6:30 am (Sat.) returning later in the evening

800
LEVEL Week  Phase   Date   Mileage Workout
Boys 11 Pre-Comp M 11-Mar AM  5.5 4x1000 (89-91%) w/3min rec, Harts warm/cool
    PM 4 3 miles E / striders
T 12-Mar AM  6 20min AT (mile+1min) 
    PM 3 3 miles E
W 13-Mar AM  7.75 Old Man Hills 3x(400, 400, 200)
    PM 3 3 miles E
R 14-Mar AM  5 4x600 (@ 4-6 secs slower than race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool
    PM 3 3 miles E
F 15-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
S 16-Mar   6 RACE - Kanab Invite (get 6 total in) / those not racing: 6 miles E w/ 2 hard finish
Week Total 51.25  














LEVEL Week  Phase   Date   Mileage Workout
Girls 11 Pre-Comp M 11-Mar AM  5.5 4x1000 (89-91%) w/3min rec, Harts warm/cool
    PM 4 3 miles E / striders
T 12-Mar AM  6 20min AT (mile+1min) 
    PM 3 3 miles E
W 13-Mar AM  7.75 Old Man Hills 3x(400, 400, 200)
    PM 3 3 miles E
R 14-Mar AM  5 4x600 (@ 4-6 secs slower than race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool
    PM 3 3 miles E
F 15-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
S 16-Mar   6 RACE - Kanab Invite (get 6 total in) / those not racing: 6 miles E w/ 2 hard finish
Week Total 51.25  

 

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