| Pine View Distance Workouts |
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| NOTES: |
practice held @ PVHS @ 3:00p (Mon-Fri); weights Mon,Wed; AM practice @ 6:30; plyos Tues/Thurs AM |
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RACE: Hurr Invite (Varsity) Fri&Sat |
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800, 1600-3200 |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Boys |
13 |
Pre-Comp |
M |
17-Mar |
AM |
3 |
3 miles E |
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PM |
8.75 |
4x1600 (91%) w/3min rec, DI warm/cool |
| T |
18-Mar |
AM |
3 |
3 miles E - yoga |
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PM |
8 |
7 miles E / striders |
| W |
19-Mar |
AM |
3 |
3 miles E |
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PM |
7.5 |
6x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 8x400 @ 800 pace, DI warm/cool |
| R |
20-Mar |
AM |
3 |
3 miles E - book discussion (Ch. 9,10) |
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PM |
5 |
4 miles E + 4x200 |
| F |
21-Mar |
AM |
3 |
3 miles E |
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PM |
6 |
RACE - Hurr Invite (get 6 total in) |
| S |
22-Mar |
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10 |
RACE - Hurr Invite (get 10 total in w/ 15mins AT-LT Progression) |
| Week Total |
60.25 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
13 |
Pre-Comp |
M |
17-Mar |
AM |
3 |
3 miles E |
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PM |
5.5 |
4x1000 (89-91%) w/3min rec, Harts warm/cool |
| T |
18-Mar |
AM |
3 |
3 miles E - yoga |
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|
PM |
5 |
4 miles / striders - RU (run up with 2-boys) |
| W |
19-Mar |
AM |
3 |
3 miles E |
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|
PM |
5.25 |
4x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 6x400 @ 800 pace, Harts warm/cool |
| R |
20-Mar |
AM |
3 |
3 miles E - book discussion (Ch. 9,10) |
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PM |
5 |
4 miles E + 4x200 |
| F |
21-Mar |
AM |
3 |
3 miles E |
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PM |
5 |
RACE - Hurr Invite (get 5 total in) |
| S |
22-Mar |
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8 |
RACE - Hurr Invite (get 8 total in w/ 10-15mins AT-LT Progression) |
| Week Total |
48.75 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
13 |
Pre-Comp |
M |
17-Mar |
AM |
3 |
3 miles E (optional) |
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|
PM |
7.75 |
4x1600 (89-91%) w/3min rec, Harts warm/cool |
| T |
18-Mar |
AM |
3 |
3 miles E - yoga |
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|
PM |
5 |
4 miles / striders |
| W |
19-Mar |
AM |
3 |
3 miles E |
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|
PM |
5.25 |
4x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 6x400 @ 800 pace, DI warm/cool |
| R |
20-Mar |
AM |
3 |
3 miles E - book discussion (Ch. 9,10) |
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|
PM |
5 |
4 miles E + 4x200 |
| F |
21-Mar |
AM |
3 |
3 miles E (optional) |
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|
PM |
5 |
RACE - Hurr Invite (get 5 total in) |
| S |
22-Mar |
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8 |
RACE - Hurr Invite (get 8 total in w/ 10-15mins AT-LT Progression) |
| Week Total |
51 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Girls |
13 |
Pre-Comp |
M |
17-Mar |
AM |
3 |
3 miles E (optional) |
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|
PM |
5.5 |
4x1000 (89-91%) w/3min rec + 2x300 F, Harts warm/cool |
| T |
18-Mar |
AM |
3 |
3 miles E - yoga |
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|
PM |
5 |
4 miles E / striders |
| W |
19-Mar |
AM |
3 |
3 miles E - RU (run up with boys/AT) |
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PM |
4 |
2x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 4x400 @ 800 pace, Harts warm/cool |
| R |
20-Mar |
AM |
3 |
3 miles E - book discussion (Ch. 9,10) |
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PM |
5 |
4 miles E + 4x200 - RU (run up with 3-g) |
| F |
21-Mar |
AM |
3 |
3 miles E (optional) |
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|
PM |
5 |
RACE - Hurr Invite (get 5 total in) |
| S |
22-Mar |
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8 |
RACE - Hurr Invite (get 8 total in w/ 10-15mins AT-LT Progression) |
| Week Total |
47.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
13 |
Pre-Comp |
M |
17-Mar |
AM |
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|
PM |
5.5 |
4x1000 (89%) w/3min rec, Harts warm/cool |
| T |
18-Mar |
AM |
3 |
3 miles E - yoga (optional) |
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PM |
4 |
3 miles E / striders |
| W |
19-Mar |
AM |
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PM |
5.5 |
6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| R |
20-Mar |
AM |
3 |
3 miles E - book discussion (Ch. 9,10) (optional) |
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PM |
4 |
3 miles E + 4x200 |
| F |
21-Mar |
AM |
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PM |
4 |
4 miles E |
| S |
22-Mar |
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3 |
3 miles E w/ 1 mile hard finish |
| Week Total |
32 |
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