Switch Monday and Tuesday's workouts - MONDAY: 6 min vVO2max test: on a marked grass loop, run for 6 minutes as hard/long as you can and RECORD distance covered in that time. TUESDAY: Dirt Miles: will be completed on the Dirt Mile Loop near Maverick. WEDNESDAY: Grass Loops at the Park THURSDAY: Parkway Loops: Run toward the townhomes on the run to Maverick. Loops start at the dirt, where instead of turning toward Maverick, you will take a right and run next to the turf farm. When you hit Telegraph, you will take a left over to the Parkway. Then you will run up the Parkway (this section is meant to be run at a harder pace). At the roundabout, near Maverick, you will take a left and run back down to where you started the loop. The total loop is 2.3 miles (each group will run the assigned number of loops for their workout). FRIDAY: Meet at Coral Canyon Park (near the clubhouse) and run assigned mileage - bring gps watches to record your distance. SATURDAY: run assigned mileage
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View XC Workouts |
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| NOTES: |
practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri
practice held @ Coral Canyon Park |
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Kids Club held Tues @ Wash. Elem. @ 8:30am |
| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3-Boys |
3 |
Base |
M |
17-Jun |
AM |
3.75 |
3.75 miles E (Dirt
Mile-2laps) |
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| T |
18-Jun |
AM |
4 |
2 miles warm + 6min vVO2
Max test + 1 mile cool |
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| W |
19-Jun |
AM |
4 |
3 miles E (Grass) w/striders |
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| R |
20-Jun |
AM |
6.75 |
2xParkway Hill Loops |
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| F |
21-Jun |
AM |
4 |
4 miles E |
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| S |
22-Jun |
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3 |
3 miles E |
| Week
Total |
25.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
3 |
Base |
M |
17-Jun |
AM |
3.75 |
3.75 miles E (Dirt
Mile-2laps) |
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| T |
18-Jun |
AM |
3.5 |
1.5 mile warm + 6min vVO2
Max test + 1 mile cool |
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| W |
19-Jun |
AM |
4 |
3 miles E (Grass) w/striders |
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| R |
20-Jun |
AM |
6.75 |
2xParkway Hill Loops |
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| F |
21-Jun |
AM |
4 |
4 miles E |
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| S |
22-Jun |
|
3 |
3 miles E |
| Week
Total |
25 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
3 |
Base |
M |
17-Jun |
AM |
3.75 |
3.75 miles E (Dirt
Mile-2laps) |
| |
|
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|
|
| T |
18-Jun |
AM |
4 |
2 mile warm + 6min vVO2 Max
test + 1 mile cool |
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| W |
19-Jun |
AM |
4 |
3 miles E (Grass) w/striders |
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|
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|
| R |
20-Jun |
AM |
6.75 |
2xParkway Hill Loops |
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| F |
21-Jun |
AM |
3 |
3 miles E |
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| S |
22-Jun |
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3 |
3 miles E |
| Week
Total |
24.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
3 |
Base |
M |
17-Jun |
AM |
2.75 |
2.75 miles E (Dirt
Mile-1lap) |
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| T |
18-Jun |
AM |
3.5 |
1.5 mile warm + 6min vVO2
Max test + 1 mile cool |
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| W |
19-Jun |
AM |
3 |
2 miles E (Grass) w/striders |
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| R |
20-Jun |
AM |
4.5 |
1xParkway Hill Loop |
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| F |
21-Jun |
AM |
3 |
3 miles E |
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| S |
22-Jun |
|
2 |
2 miles E |
| Week
Total |
18.75 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
3 |
Base |
M |
17-Jun |
AM |
2.75 |
2.75 miles E (Dirt
Mile-1lap) |
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| T |
18-Jun |
AM |
3 |
1 mile warm + 6min vVO2 Max
test + 1 mile cool |
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| W |
19-Jun |
AM |
2.5 |
1.5 miles E (Grass) w/striders |
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| R |
20-Jun |
AM |
2.25 |
2.25 miles E |
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| F |
21-Jun |
AM |
2 |
2 miles E |
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| S |
22-Jun |
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2 |
2 miles E |
| Week
Total |
14.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| Beg. |
3 |
Base |
M |
17-Jun |
AM |
1.75 |
1.75 miles E (to Dirt Mile start then back) |
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| T |
18-Jun |
AM |
3 |
1 mile warm + 6min vVO2 Max
test + 1 mile cool |
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| W |
19-Jun |
AM |
2 |
1 mile E (Grass) w/striders |
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| R |
20-Jun |
AM |
1 |
1 mile E |
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| F |
21-Jun |
AM |
2 |
2 miles E |
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| S |
22-Jun |
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2 |
2 miles E |
| Week
Total |
11.75 |
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