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View XC Workouts |
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| NOTES: |
Practice 7:00 AM Washington Elementary - KIDS'
SUMMER RUNNING CLUB Thur 8:30 AM Wash. Elem. |
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Friday practice at Vernon Worthen Park (middle of
St. George) - weights Tues/Fri @ 2:00 PVHS (time may change) |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
6 |
I |
M |
11-Jul |
AM |
7 |
7 miles E / striders |
| |
|
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|
|
| T |
12-Jul |
AM |
5 |
5 miles E / dirt |
| |
|
PM |
3 |
3 miles E / weights |
| W |
13-Jul |
AM |
8 |
8 miles E / striders |
| |
|
|
|
|
| R |
14-Jul |
AM |
5 |
5 miles E / Grass |
| |
|
|
|
|
| F |
15-Jul |
AM |
7 |
7 miles E |
| |
|
PM |
3 |
3 miles E / weights |
| S |
16-Jul |
|
6 |
6 miles E |
| Week
Total |
44 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
6 |
I |
M |
11-Jul |
AM |
6 |
6 miles E / striders |
| |
|
|
|
|
| T |
12-Jul |
AM |
5 |
5 miles E/ dirt |
| |
|
PM |
3 |
3 miles E / weights |
| W |
13-Jul |
AM |
7 |
7 miles E / striders |
| |
|
|
|
|
| R |
14-Jul |
AM |
4 |
4 miles E / Grass |
| |
|
|
|
|
| F |
15-Jul |
AM |
6 |
6 miles E |
| |
|
PM |
3 |
3 miles E / weights |
| S |
16-Jul |
|
5 |
5 miles E |
| Week
Total |
39 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
6 |
I |
M |
11-Jul |
AM |
7 |
7 miles E / striders |
| |
|
|
|
|
| T |
12-Jul |
AM |
5 |
5 miles E/ dirt |
| |
|
PM |
3 |
3 miles E / weights |
| W |
13-Jul |
AM |
4 |
4 miles E / striders |
| |
|
|
|
|
| R |
14-Jul |
AM |
4 |
4 miles E / Grass |
| |
|
|
|
|
| F |
15-Jul |
AM |
5 |
5 miles E |
| |
|
PM |
3 |
3 miles E / weights |
| S |
16-Jul |
|
5 |
5 miles E |
| Week
Total |
36 |
|
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
6 |
I |
M |
11-Jul |
AM |
4 |
4 miles E / striders |
| |
|
|
|
|
| T |
12-Jul |
AM |
5 |
5 miles E/ dirt |
| |
|
PM |
3 |
3 miles E / weights |
| W |
13-Jul |
AM |
4 |
4 miles E / striders |
| |
|
|
|
|
| R |
14-Jul |
AM |
4 |
4 miles E / Grass |
| |
|
|
|
|
| F |
15-Jul |
AM |
6 |
6 miles E |
| |
|
PM |
3 |
3 miles E / weights |
| S |
16-Jul |
|
4 |
4 miles E |
| Week
Total |
33 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
6 |
I |
M |
11-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) / striders |
| |
|
|
|
|
| T |
12-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) / dirt |
| |
|
|
3 optional |
3 miles E / weights |
| W |
13-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) / striders |
| |
|
|
|
|
| R |
14-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) / Grass |
| |
|
|
|
|
| F |
15-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) |
| |
|
|
3 optional |
3 miles E / weights |
| S |
16-Jul |
|
3-4 |
40 mins. (3-4 miles -
run/walk if needed) |
| Week
Total |
18-30 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginning |
|
I |
M |
11-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / striders |
| |
|
|
|
|
| T |
12-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / dirt |
| |
|
|
|
|
| W |
13-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / striders |
| |
|
|
|
|
| R |
14-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / Grass |
| |
|
|
|
|
| F |
15-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| |
|
|
|
|
| S |
16-Jul |
|
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| Week
Total |
12-18 |
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