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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 15, 2010
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800 workouts

LEVEL 1












Phase Week Day
Mileage
Workout






I 5 M 3/15 PM: 3-4 3-4 mile E
 
T 3/16 PM: 3-4 3-4 mile E
 
W 3/17 PM: 3-4 3-4 mile E
 
R 3/18 PM: 3-4 3-4 mile E
 
F 3/19 PM: 3-4 3-4 mile E
 
S 3/20   3-4 3-4 mile E
    S 3/21   x REST











18-24








LEVEL 2 (Girls)











Phase Week Day
Mileage
Workout






III 5 M 3/15 AM: 3 3 mile E
 
  PM: 5 3x1000 I (2min rec)  w/ 1 m. warm and cool 
 
T 3/16 PM: 5.5 1x600 R (5min rec) + 2x400 F (4min rec) + 1x600F (5min rec) + 1x300 F (3min rec) + 1x200 R (200rec) w/1m. w&c
 
W 3/17 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 3/18 PM: 4 4 mile E
 
F 3/19 AM: 3 3 mile E
 
  PM: 5 Hurricane Invite
 
S 3/20   5 Hurricane Invite
    S 3/21   x REST











39








LEVEL 2 (Boys)











Phase Week Day
Mileage
Workout






III 5 M 3/15 AM: 3 3 mile E
 
  PM: 5.5 4x1000 I (2min rec)  w/ 1 m. warm and cool 
 
T 3/16 PM: 5.5 1x600 R (5min rec) + 2x400 F (4min rec) + 1x600F (5min rec) + 1x300 F (3min rec) + 1x200 R (200rec) w/1m. w&c
 
W 3/17 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 3/18 PM: 4 4 mile E
 
F 3/19 AM: 3 3 mile E
 
  PM: 5 Hurricane Invite
 
S 3/20   5 Hurricane Invite
    S 3/21   x REST











40








LEVEL 3 (Cowboy)










Phase Week Day
Mileage
Workout






III 5 M 3/15 AM: 3 3 mile E
 
  PM: 6.5 6x1000 I (2min rec)  w/ 1 m. warm and cool 
 
T 3/16 PM: 6 1x600 R (5min rec) + 2x400 F (4min rec) + 1x600F (5min rec) + 2x300 F (3min rec) + 4x200 R (200rec) w/1m. w&c
 
W 3/17 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 3/18 PM: 4 4 mile E
 
F 3/19 AM: 3 3 mile E
 
  PM: 5 Hurricane Invite
 
S 3/20   5 Hurricane Invite
    S 3/21   x REST











41.5








 

1600/3200 workouts

LEVEL 1












Phase Week Day
Mileage
Workout






I 5 M 3/15 PM: 3-4 3-4 mile E
 
T 3/16 PM: 3-4 3-4 mile E
 
W 3/17 PM: 3-4 3-4 mile E
 
R 3/18 PM: 3-4 3-4 mile E
 
F 3/19 PM: 3-4 3-4 mile E
 
S 3/20   3-4 3-4 mile E
    S 3/21   x REST











18-24








LEVEL 2












Phase Week Day
Mileage
Workout






I 5 M 3/15 AM: 3 3 mile E
 
  PM: 8 3 sets - 2x200 hills+1x800 hill w/2 m. warm/cool
 
T 3/16 PM: 6 15 min. steady Tempo + 6x200 R
 
W 3/17 AM: 3 3 mile E
 
  PM: 6 6 mile E 
 
R 3/18 PM: 4 4 mile E
 
F 3/19 AM: 3 3 mile E
 
  PM: 5 Hurricane Invite
 
S 3/20   5 Hurricane Invite
    S 3/21   x REST











43








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









Phase Week Day
Mileage
Workout






II 5 M 3/15 AM: 3 3 mile E
 
  PM: 9 4 sets - 2x200 hills+1x800 hill w/2 m. warm/cool
 
T 3/16 PM: 6 20 min. steady Tempo + 6x200 R
 
W 3/17 AM: 3 3 mile E
 
  PM: 6 6 mile E 
 
R 3/18 PM: 5 5 mile E 
 
F 3/19 AM: 3 3 mile E
 
  PM: 5 Hurricane Invite
 
S 3/20   5 Hurricane Invite
    S 3/21   x REST











45








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








Phase Week Day
Mileage
Workout






II 5 M 3/15 AM: 3 3 mile E
 
  PM: 9 3x1000 I (2min rec) + 1x1200 I + 3x1000  w/ 2 m. warm and cool 
 
T 3/16 AM: 3 3 mile E
 
  PM: 12 2x600 R+3sec +3x400 R + 4x300 R-1sec + 6x200 F (equal rec distance) w/2m. warm/cool
 
W 3/17 AM: 3 3 mile E
 
  PM: 6 6 mile E 
 
R 3/18 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
F 3/19 AM: 3 3 mile E
 
  PM: 5 Hurricane Invite
    S 3/20   5 Hurricane Invite
    S 3/21   x REST








 

57








LEVEL 3 (Kaylee, Sierra)










Phase Week Day
Mileage
Workout






II 5 M 3/15 AM: 3 3 mile E
 
  PM: 7.5 4x1000 I (2min rec)  w/ 2 m. warm and cool 
 
T 3/16 AM: 3 3 mile E
 
  PM: 8 1x600 R+3sec +2x400 R + 3x300 R-1sec + 6x200 F (equal rec distance) w/2m. warm/cool
 
W 3/17 AM: 3 3 mile E
 
  PM: 4 4 mile E 
 
R 3/18 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
F 3/19 AM: 3 3 mile E
 
  PM: 5 Hurricane Invite
    S 3/20   5 Hurricane Invite
    S 3/21   x REST








 

49.5








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