|
|
800 workouts:
| LEVEL 2 |
(Girls) |
|
|
|
|
|
|
|
|
|
|
|
|
| Phase |
Week |
Day |
|
Mileage |
|
Workout |
|
|
|
|
|
|
|
| III |
8 |
M 4/5 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
5 |
1x1200 I + 2x800 I(3min rec) w/ 1 m. warm and
cool |
| |
|
T 4/6 |
PM: |
5 |
5 mile E |
| |
|
W 4/7 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
6 |
1x600 R + 1x400 F + 1x600 F
+ 2x300 F + 4x200 F (all equal rec) w/1m. warm&cool/Fresh-Soph @
Hurricane |
| |
|
R 4/8 |
PM: |
4 |
6 mile E |
| |
|
F 4/9 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
5 |
Desert Hills |
| |
|
S 4/10 |
|
7 |
7 mile E |
| |
|
S 4/11 |
|
x |
REST |
|
|
|
|
|
|
|
|
|
|
|
|
41 |
|
|
|
|
|
|
|
|
|
| LEVEL 2* |
(Boys) |
|
|
|
|
|
|
|
|
|
|
|
|
| Phase |
Week |
Day |
|
Mileage |
|
Workout |
|
|
|
|
|
|
|
| III |
8 |
M 4/5 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
6 |
2x1200 I + 2x800 I(3min
rec) w/ 1 m. warm and cool |
| |
|
T 4/6 |
PM: |
5 |
5 mile E |
| |
|
W 4/7 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
6 |
1x600 R + 2x400 F + 1x600 F
+ 2x300 F + 4x200 F (all equal rec) w/1m. warm&cool/Fresh-Soph
@ Hurricane |
| |
|
R 4/8 |
PM: |
4 |
6 mile E |
| |
|
F 4/9 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
5 |
Desert Hills |
| |
|
S 4/10 |
|
8 |
8 mile E |
| |
|
S 4/11 |
|
x |
REST |
|
|
|
|
|
|
|
|
|
|
|
|
43 |
|
|
|
|
|
|
|
|
|
1600 workouts:
| LEVEL 2 (Boys/Girls) |
|
|
|
|
|
|
|
|
|
|
|
|
| Phase |
Week |
Day |
|
Mileage |
|
Workout |
|
|
|
|
|
|
|
| III |
8 |
M 4/5 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
6 |
3x4min. I(3min rec) w/ 2m. warm/cool |
| |
|
T 4/6 |
PM: |
7 |
7 mile E |
| |
|
W 4/7 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
5 |
/Fresh-Soph @ Hurricane |
| |
|
R 4/8 |
PM: |
5 |
5 mile E |
| |
|
F 4/9 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
5 |
5 mile E/Desert Hills |
| |
|
S 4/10 |
|
5 |
5 mile E |
| |
|
S 4/11 |
|
x |
REST |
|
|
|
|
|
|
|
|
|
|
|
|
42 |
|
|
|
|
|
|
|
|
|
| LEVEL
2* (Ryan, Devin, Mike) |
|
|
|
|
|
|
|
|
|
|
|
| Phase |
Week |
Day |
|
Mileage |
|
Workout |
|
|
|
|
|
|
|
| III |
8 |
M 4/5 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
7 |
4x1200 I(3min rec) w/ 2m. warm/cool |
| |
|
T 4/6 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
7 |
7 mile E |
| |
|
W 4/7 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
5 |
2 sets 2x2mileT + 4x200 R
w/2 mile warm/cool/Fresh-Soph @ Hurricane |
| |
|
R 4/8 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
5 |
5 mile E |
| |
|
F 4/9 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
5 |
Desert Hills |
| |
|
S 4/10 |
|
10 |
10 mile E (long) |
| |
|
S 4/11 |
|
x |
REST |
|
|
|
|
|
|
|
|
|
|
|
|
54 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL 3 |
(Austin, Corey, Trevor,
Tyson) |
|
|
|
|
|
|
|
|
|
|
| Phase |
Week |
Day |
|
Mileage |
|
Workout |
|
|
|
|
|
|
|
| III |
8 |
M 4/5 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
9 |
5x1200 I(3min rec) w/ 2m. warm/cool |
| |
|
T 4/6 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
7 |
7 mile
E |
| |
|
W 4/7 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
6 |
2 sets 2x2mileT + 4x200 R w/2 mile warm/cool/Fresh-Soph @
Hurr. |
| |
|
R 4/8 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
8 |
5 mile E |
| |
|
F 4/9 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
5 |
Desert Hills |
| |
|
S 4/10 |
|
10 |
10 mile E (long) |
| |
|
S 4/11 |
|
x |
REST |
|
|
|
|
|
|
|
|
|
|
|
|
60 |
|
|
|
|
|
|
|
|
|
| LEVEL 3 (Kaylee,
Sierra) |
|
|
|
|
|
|
|
|
|
|
|
| Phase |
Week |
Day |
|
Mileage |
|
Workout |
|
|
|
|
|
|
|
| III |
8 |
M 4/5 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
7 |
4x4min. I(3min rec) w/ 2m. warm/cool |
| |
|
T 4/6 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
7 |
7 mile E |
| |
|
W 4/7 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
5 |
5 mile E/Fresh-Soph
@ Hurricane |
| |
|
R 4/8 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
5 |
5 mile E |
| |
|
F 4/9 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
5 |
Desert Hills |
| |
|
S 4/10 |
|
10 |
10 mile E (long) |
| |
|
S 4/11 |
|
x |
REST |
|
|
|
|
|
|
|
|
|
|
|
|
54 |
|
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