| Pine
View XC Workouts |
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| NOTES: |
practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri
practice held @ Pine View Park - in Fields / no team practice Weds morning
(run on own) |
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Kids Club held Tues @ Wash. Elem. @ 8:30am /
afternoon practices/weights held at PVHS @ 3:00pm M/R(T on own) W @ Coach
Holt's |
| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3A-Boys: Byron, Abel, Matt |
8 |
II |
M |
22-Jul |
AM |
9.5 |
6xDirt Mile repeats @
VO2Max 80% - 3min rec. / 1mile warm+cool to mileage |
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PM |
3 |
3 miles E |
| T |
23-Jul |
AM |
6 |
1 mile warm + 30/30 + cool
to 6 miles total |
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PM |
3 |
3 miles E |
| W |
24-Jul |
AM |
6 |
6 miles (some may be racing
- otherwise 6 miles w/ 3 at AT Tempo) |
| |
|
PM |
3 |
3 miles E |
| R |
25-Jul |
AM |
6.5 |
6.5 miles w/ hills: 4x1min, 6x30sec |
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PM |
3 |
3 miles E |
| F |
26-Jul |
AM |
10 |
10 miles E |
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| S |
27-Jul |
|
5 |
5 miles E |
| Week
Total |
55 |
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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, Colton |
8 |
II |
M |
22-Jul |
AM |
8 |
5xDirt Mile repeats @
VO2Max 80% - 3min rec. / 1mile warm+cool to mileage |
| |
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PM |
3 |
3 miles E |
| T |
23-Jul |
AM |
5.5 |
1 mile warm + 30/30 + cool
to 5.5 miles total |
| |
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PM |
3 |
3 miles E |
| W |
24-Jul |
AM |
6 |
6 miles (some may be racing
- otherwise 6 miles w/ 3 at AT Tempo) |
| |
|
PM |
3 |
3 miles E |
| R |
25-Jul |
AM |
6.5 |
6.5 miles w/ hills: 4x1min, 6x30sec |
| |
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PM |
3 |
3 miles E |
| F |
26-Jul |
AM |
8 |
8 miles E |
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| S |
27-Jul |
|
5 |
5 miles E |
| Week
Total |
51 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3-Girls |
8 |
II |
M |
22-Jul |
AM |
5.75 |
5xDirt 1K repeats @ VO2Max
80% - 3min rec. / 1mile warm+cool to mileage |
| |
|
PM |
3 |
3 miles E |
| T |
23-Jul |
AM |
5 |
1 mile warm + 30/30 + cool
to 5 miles total |
| |
|
PM |
3 |
3 miles E |
| W |
24-Jul |
AM |
4 |
4 miles E |
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PM |
3 |
3 miles E |
| R |
25-Jul |
AM |
6.25 |
6.25 miles w/ hills: 4x1min, 4x30sec |
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PM |
3 |
3 miles E |
| F |
26-Jul |
AM |
7 |
7 miles w/ 2 AT Tempo |
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| S |
27-Jul |
|
5 |
5 miles E |
| Week
Total |
45 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-Boys |
8 |
II |
M |
22-Jul |
AM |
6.25 |
6xDirt 1K repeats @ VO2Max
80% - 3min rec. / 1mile warm+cool to mileage |
| |
|
PM |
3 |
3 miles E |
| T |
23-Jul |
AM |
5 |
1 mile warm + 30/30 + cool
to 5 miles total |
| |
|
PM |
3 |
3 miles E |
| W |
24-Jul |
AM |
4 |
4 miles E |
| |
|
PM |
3 |
3 miles E |
| R |
25-Jul |
AM |
6.25 |
6.25 miles w/ hills: 4x1min, 4x30sec |
| |
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PM |
3 |
3 miles E |
| F |
26-Jul |
AM |
7 |
7 miles w/ 2.5 AT Tempo |
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| S |
27-Jul |
|
5 |
5 miles E |
| Week
Total |
45.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
8 |
II |
M |
22-Jul |
AM |
5.75 |
5xDirt 1K repeats @ VO2Max
80% - 3min rec. / 1mile warm+cool to mileage |
| |
|
PM |
3 |
3 miles E |
| T |
23-Jul |
AM |
4.5 |
1 mile warm + 30/30 + cool
to 5 miles total |
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| W |
24-Jul |
AM |
3 |
3 miles E |
| |
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PM |
3 |
3 miles E |
| R |
25-Jul |
AM |
6.25 |
6.25 miles w/ hills: 4x1min, 4x30sec |
| |
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PM |
3 |
3 miles E |
| F |
26-Jul |
AM |
5 |
5 miles w/ 1.5 AT Tempo |
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| S |
27-Jul |
|
3 |
3 miles E |
| Week
Total |
36.5 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 1 |
8 |
II |
M |
22-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 |
23-Jul |
AM |
3.5 |
.5 mile warm + 30/30 + cool
to 3.5 miles total |
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| W |
24-Jul |
AM |
3 |
3 miles E |
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PM |
3 |
3 miles E |
| R |
25-Jul |
AM |
5 |
5 miles w/ hills: 3x1min, 3x30sec |
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| F |
26-Jul |
AM |
3 |
3 miles E |
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| S |
27-Jul |
|
3 |
3 miles E |
| Week
Total |
28.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginner |
|
I |
M |
22-Jul |
AM |
4.25 |
3xDirt 1K repeats @ VO2Max
80% - 3min rec. / 1mile warm+cool to mileage |
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| T |
23-Jul |
AM |
3.5 |
.5 mile warm + 30/30 + cool
to 2 miles total |
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| W |
24-Jul |
AM |
2 |
2 miles E (20-30 min. run/walk) |
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| R |
25-Jul |
AM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
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| F |
26-Jul |
AM |
2 |
2 miles E (20-30 min. run/walk) |
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| S |
27-Jul |
|
2 |
2 miles E (20-30 min. run/walk) |
| Week
Total |
15.75 |
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