Pine
View XC Workouts |
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NOTES: |
practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri
practice held @ Vernon Worthen Park |
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Kids Club held Tues @ Wash. Elem. @ 8:30am /
afternoon practices/weights held at PVHS @ 3:00pm M/R |
LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
3A-Boys: Byron, Abel, Matt |
6 |
Base |
M |
8-Jul |
AM |
7 |
4xDirt Mile repeats @
VO2Max 80% - 3min rec. / 1mile warm+cool to mileage |
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PM |
3 |
3 miles E |
T |
9-Jul |
AM |
5 |
4 miles E (Grass) w/ striders |
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W |
10-Jul |
AM |
5 |
1 mile warm + 30/30 + cool
to 5 miles total |
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R |
11-Jul |
AM |
5 |
5x10sec bounders + 5x10sec hill burst + warm/cool to mileage |
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PM |
3 |
3 miles E |
F |
12-Jul |
AM |
9 |
9 miles hilly run |
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S |
13-Jul |
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5 |
5 miles E |
Week
Total |
42 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
3B-Boys
Reed, Josh F., Dave, Hunter, Krenshaw, Kyler |
6 |
Base |
M |
8-Jul |
AM |
6 |
3xDirt Mile repeats @
VO2Max 80% - 3min rec. / 1mile warm+cool to mileage |
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|
PM |
3 |
3 miles E |
T |
9-Jul |
AM |
5 |
4 miles E (Grass) w/ striders |
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W |
10-Jul |
AM |
5 |
1 mile warm + 30/30 + cool
to 5 miles total |
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R |
11-Jul |
AM |
5 |
5x10sec bounders + 5x10sec hill burst + warm/cool to mileage |
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PM |
3 |
3 miles E |
F |
12-Jul |
AM |
8 |
8 miles hilly run |
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S |
13-Jul |
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5 |
5 miles E |
Week
Total |
40 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
3-Girls |
6 |
Base |
M |
8-Jul |
AM |
4.5 |
3xDirt 1K repeats @ VO2Max
80% - 3min rec. / 1mile warm+cool to mileage |
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|
PM |
3 |
3 miles E |
T |
9-Jul |
AM |
4 |
3 miles E (Grass) w/ striders |
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|
W |
10-Jul |
AM |
5 |
1 mile warm + 30/30 + cool
to 5 miles total |
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|
R |
11-Jul |
AM |
5 |
5x10sec bounders + 5x10sec hill burst + warm/cool to mileage |
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PM |
3 |
3 miles E |
F |
12-Jul |
AM |
7 |
7 miles hilly run |
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S |
13-Jul |
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4 |
4 miles E |
Week
Total |
35.5 |
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LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
2-Boys |
6 |
Base |
M |
8-Jul |
AM |
5 |
4xDirt 1K repeats @ VO2Max
80% - 3min rec. / 1mile warm+cool to mileage |
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|
PM |
3 |
3 miles E |
T |
9-Jul |
AM |
5 |
4 miles E (Grass) w/ striders |
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|
W |
10-Jul |
AM |
5 |
1 mile warm + 30/30 + cool
to 5 miles total |
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R |
11-Jul |
AM |
5 |
5x10sec bounders + 5x10sec hill burst + warm/cool to mileage |
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PM |
3 |
3 miles E |
F |
12-Jul |
AM |
7 |
7 miles hilly run |
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S |
13-Jul |
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3 |
3 miles E |
Week
Total |
36 |
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LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
2-Girls |
6 |
Base |
M |
8-Jul |
AM |
4.5 |
3xDirt 1K repeats @ VO2Max
80% - 3min rec. / 1mile warm+cool to mileage |
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|
PM |
3 |
3 miles E |
T |
9-Jul |
AM |
4 |
3 miles E (Grass) w/ striders |
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W |
10-Jul |
AM |
4.5 |
1 mile warm + 30/30 + cool
to 4.5 miles total |
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R |
11-Jul |
AM |
4 |
5x10sec bounders + 5x10sec hill burst + warm/cool to mileage |
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PM |
3 |
3 miles E |
F |
12-Jul |
AM |
4 |
4 miles hilly run |
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S |
13-Jul |
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3 |
3 miles E |
Week
Total |
30 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
1 |
6 |
Base |
M |
8-Jul |
AM |
3.75 |
2xDirt 1K repeats @ VO2Max
80% - 3min rec. / 1mile warm+cool to mileage |
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T |
9-Jul |
AM |
3 |
2 miles E (Grass) w/striders |
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W |
10-Jul |
AM |
3.5 |
.5 mile warm + 30/30 + cool
to 3.5 miles total |
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R |
11-Jul |
AM |
4 |
5x10sec bounders + 5x10sec hill burst + warm/cool to mileage |
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F |
12-Jul |
AM |
3 |
3 miles hilly run |
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S |
13-Jul |
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3 |
3 miles E |
Week
Total |
20.25 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
beginner |
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Base |
M |
8-Jul |
AM |
3.75 |
2xDirt 1K repeats @ VO2Max
80% - 3min rec. / 1mile warm+cool to mileage |
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|
T |
9-Jul |
AM |
2 |
1 miles E (Grass) w/striders |
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W |
10-Jul |
AM |
2 |
.5 mile warm + 30/30 + cool
to 2 miles total |
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R |
11-Jul |
AM |
2 |
2 miles E (20-30 min. run/walk) |
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F |
12-Jul |
AM |
2 |
2 miles E (20-30 min. run/walk) |
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S |
13-Jul |
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2 |
2 miles E (20-30 min. run/walk) |
Week
Total |
13.75 |
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