| Pine View Distance Workouts |
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| NOTES: |
practice held @ PVHS @ 3:00 pm (Mon-Fri); weights Mon,Wed @ PVHS; AM practice @ 6:30; plyos Mon/Wed AM |
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RACE: SC All-Comers (various athletes) Tues |
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RACE: SDH Invite (Var) 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 |
15 |
Comp |
M |
31-Mar |
AM |
3 |
3 miles E |
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PM |
9 |
4x1600 (91%) w/3min rec, DI warm/cool |
| T |
1-Apr |
AM |
3 |
3 miles E |
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|
PM |
11 |
10 miles / striders |
| W |
2-Apr |
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 |
3-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 12/13) |
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PM |
5 |
4 miles E w/ 4x200 |
| F |
4-Apr |
AM |
3 |
3 miles E |
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PM |
6 |
RACE - PV Invite (get 6 total in) |
| S |
5-Apr |
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7 |
RACE - PV Invite (get 7 total in w/ 15mins AT-LT Progression) |
| Week Total |
60.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Girls |
15 |
Comp |
M |
31-Mar |
AM |
3 |
3 miles E |
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PM |
5.5 |
4x1000 (91%) w/3min rec, Harts warm/cool |
| T |
1-Apr |
AM |
3 |
3 miles E |
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|
PM |
9 |
8 miles / striders |
| W |
2-Apr |
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 |
3-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 12/13) |
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PM |
5 |
4 miles E w/ 4x200 |
| F |
4-Apr |
AM |
3 |
3 miles E |
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PM |
5 |
RACE - PV Invite (get 5 total in) |
| S |
5-Apr |
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6 |
RACE - PV Invite (get 6 total in w/ 15mins AT-LT Progression) |
| Week Total |
50.75 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys |
15 |
Comp |
M |
31-Mar |
AM |
3 |
3 miles E (optional) |
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PM |
5 |
4 miles E - 1 mile jog curves/sprint straights - 5xhill sprints |
| T |
1-Apr |
AM |
3 |
3 miles E |
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PM |
6 |
RACE - SC All-Comers (get 6 total in) |
| W |
2-Apr |
AM |
3 |
3 miles E |
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PM |
8 |
4x1600 (89-91%) w/3min rec, Harts warm/cool |
| R |
3-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 12/13) |
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PM |
5 |
4 miles E w/ 4x200 |
| F |
4-Apr |
AM |
3 |
3 miles E (optional) |
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PM |
6 |
RACE - PV Invite (get 6 total in) |
| S |
5-Apr |
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8 |
RACE - PV Invite (get 8 total in w/ 15mins AT-LT Progression) |
| Week Total |
53 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Girls |
15 |
Comp |
M |
31-Mar |
AM |
3 |
3 miles E (optional) |
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|
PM |
4 |
3 miles E - 1 mile jog curves/sprint straights - 5xhill sprints |
| T |
1-Apr |
AM |
3 |
3 miles E |
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|
PM |
6 |
RACE - SC All-Comers (get 6 total in) |
| W |
2-Apr |
AM |
3 |
3 miles E |
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|
PM |
5.5 |
4x1000 (91%) w/3min rec, Harts warm/cool |
| R |
3-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 12/13) |
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PM |
5 |
4 miles E w/ 4x200 |
| F |
4-Apr |
AM |
3 |
3 miles E (optional) |
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PM |
5 |
RACE - PV Invite (get 5 total in) |
| S |
5-Apr |
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7 |
RACE - PV Invite (get 7 total in w/ 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 |
15 |
Comp |
M |
31-Mar |
AM |
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PM |
3 |
2 miles E - 1 mile jog curves/sprint straights - 5xhill sprints |
| T |
1-Apr |
AM |
3 |
3 miles E - yoga (optional) |
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PM |
4 |
RACE - SC All-Comers (get 4 total in) |
| W |
2-Apr |
AM |
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PM |
5 |
4 miles E + 4x200 |
| R |
3-Apr |
AM |
3 |
3 miles E - book discussion (Ch. 12/13) (optional) |
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PM |
5 |
4 miles E w/ 4x200 |
| F |
4-Apr |
AM |
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PM |
4 |
4 miles E |
| S |
5-Apr |
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3 |
3 miles E w/ 1 mile hard finish |
| Week Total |
30 |
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