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Pine
View Distance Workouts |
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NOTES: |
practice held @ PVHS @ 3:00 pm (Mon-Fri) @ 8:00 am; weights Mon,Wed @ PVHS; AM practice @
6:00; plyos Tues/Thurs AM |
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RACE: 6th-12th @ Desert Hills (JV) Tues |
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RACE: SUU Invite (varsity) Fri/Sat |
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1600-3200 |
LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
3-Boys |
17 |
Comp |
M |
22-Apr |
AM |
3 |
3 miles E |
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PM |
8 |
4x1600 (89-93%) w/3min rec, Harts warm/cool |
T |
23-Apr |
AM |
3 |
3 miles E |
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|
PM |
6.5 |
10x400 (@ R - 3-4 secs.
w/decreasing rec), Harts warm/cool |
W |
24-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E w/ 4x200 |
R |
25-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
Coe#2
(200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
F |
26-Apr |
AM |
3 |
3 miles E |
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PM |
7 |
RACE - SUU Invite (get 7
miles in total) |
S |
27-Apr |
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7 |
RACE - SUU Invite (get 7
miles in total) |
Week
Total |
54 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
3-Girls |
17 |
Comp |
M |
22-Apr |
AM |
3 |
3 miles E |
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|
PM |
8 |
4x1600 (89-93%) w/3min rec, Harts warm/cool |
T |
23-Apr |
AM |
3 |
3 miles E |
|
|
PM |
6 |
8x400 (@ R - 3-4 secs.
w/decreasing rec), Harts warm/cool |
W |
24-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E w/ 4x200 |
R |
25-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
Coe#2
(200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
F |
26-Apr |
AM |
3 |
3 miles E |
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|
PM |
6 |
RACE - SUU Invite (get 6
miles in total) |
S |
27-Apr |
|
6 |
RACE - SUU Invite (get 6
miles in total) |
Week
Total |
51.5 |
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LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
2-Boys: NOT RACING @ DH |
17 |
Comp |
M |
22-Apr |
AM |
3 |
3 miles E |
|
|
PM |
8 |
4x1600 (89-93%) w/3min rec, Harts warm/cool |
T |
23-Apr |
AM |
3 |
3 miles E |
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PM |
6 |
8x400 (@ R - 3-4 secs.
w/decreasing rec), Harts warm/cool |
W |
24-Apr |
AM |
3 |
3 miles E |
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|
PM |
5 |
4 miles E w/ 4x200 |
R |
25-Apr |
AM |
3 |
3 miles E |
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|
PM |
5.5 |
Coe#2
(200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
F |
26-Apr |
AM |
3 |
3 miles E |
|
|
PM |
6 |
RACE - SUU Invite (get 6
miles in total) |
S |
27-Apr |
|
6 |
RACE - SUU Invite (get 6
miles in total) |
Week
Total |
51.5 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
2-Boys: RACING @ DH |
17 |
Comp |
M |
22-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
Coe#2
(200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
T |
23-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
RACE - 6-12 @ DH (get 5
miles in total) |
W |
24-Apr |
AM |
3 |
3 miles E |
|
|
PM |
8 |
4x1600 (89-93%) w/3min rec, Harts warm/cool |
R |
25-Apr |
AM |
3 |
3 miles E |
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|
PM |
5 |
4 miles E w/ 4x200 |
F |
26-Apr |
AM |
3 |
3 miles E |
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|
PM |
6 |
RACE - SUU Invite (get 6
miles in total) - not racing: 6 miles E |
S |
27-Apr |
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6 |
RACE - SUU Invite (get 6
miles in total) - not racing: 6 miles w/ 10 LT finish |
Week
Total |
50.5 |
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LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
17 |
Comp |
M |
22-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x1000 (89-93%) w/3min rec + 2x300F, Harts warm/cool |
T |
23-Apr |
AM |
3 |
3 miles E |
|
|
PM |
6 |
8x400 (@ R - 3-4 secs.
w/decreasing rec), Harts warm/cool |
W |
24-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E w/ 4x200 |
R |
25-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
Coe#2
(200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
F |
26-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
RACE - SUU Invite (get 5
miles in total) |
S |
27-Apr |
|
5 |
RACE - SUU Invite (get 5
miles in total) |
Week
Total |
47 |
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LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
1 |
17 |
Comp |
M |
22-Apr |
AM |
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|
|
PM |
4 |
3 miles E w/ 4x200 |
T |
23-Apr |
AM |
|
|
|
|
PM |
5 |
RACE - 6-12 @ DH (get 5
miles in total) |
W |
24-Apr |
AM |
|
|
|
|
PM |
5.5 |
4x1000 (89%) w/3min rec, Harts warm/cool |
R |
25-Apr |
AM |
|
|
|
|
PM |
5.5 |
Coe#2
(200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
F |
26-Apr |
AM |
|
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|
|
PM |
4 |
4 miles E |
S |
27-Apr |
|
3 |
3 miles E w/ 1 mile hard
finish |
Week
Total |
27 |
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Pine
View Distance Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
practice held @ PVHS @ 3:00 pm (Mon-Fri) @ 8:00 am; weights Mon,Wed @ PVHS; AM practice @
6:00; plyos Tues/Thurs AM |
|
RACE: 6th-12th @ Desert Hills (JV) Tues |
|
RACE: SUU Invite (varsity) Fri/Sat |
|
800 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
Boys |
17 |
Comp |
M |
22-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool |
T |
23-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
10x200 (@ R - 3-4 secs
w/decreasing rest) w/ Harts warm/cool |
W |
24-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E w/ 4x200 |
R |
25-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
Coe#2
(200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
F |
26-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
RACE - SUU Invite (get 5
miles in total) |
S |
27-Apr |
|
5 |
RACE - SUU Invite (get 5
miles in total) |
Week
Total |
46.5 |
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|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
Girls |
17 |
Comp |
M |
22-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool |
T |
23-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
8-10x200 (@ R - 3-4 secs
w/decreasing rest) w/ Harts warm/cool |
W |
24-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E w/ 4x200 |
R |
25-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
Coe#2
(200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
F |
26-Apr |
AM |
3 |
3 miles E |
|
|
PM |
5 |
RACE - SUU Invite (get 5
miles in total) |
S |
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