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View XC Workouts |
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| NOTES: |
Practice 7:00 AM Washington
Elementary - KIDS' SUMMER RUNNING CLUB Tues 9:00 AM Wash. Elem. |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Boys |
10 |
II |
M |
2-Aug |
AM |
12 |
12 miles E - striders |
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PM |
3 |
3 miles E |
| T |
3-Aug |
AM |
9 |
4x1000's |
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|
PM |
3 |
3 miles E |
| W |
4-Aug |
AM |
10 |
10 miles E - striders |
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|
PM |
3 |
3 miles E |
| R |
5-Aug |
AM |
6 |
6 mile E |
| |
|
PM |
8 |
8 miles E |
| F |
6-Aug |
AM |
6 |
6 miles w/ tempo section |
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|
PM |
3 |
3 miles E |
| S |
7-Aug |
|
7 |
7 miles E |
| Week
Total |
70 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3B-Boys |
10 |
II |
M |
2-Aug |
AM |
10 |
10 miles E - striders |
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|
PM |
3 |
3 miles E |
| T |
3-Aug |
AM |
7 |
3x1000's |
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|
PM |
3 |
3 miles E |
| W |
4-Aug |
AM |
8 |
8 miles E - striders |
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|
PM |
3 |
3 miles E |
| R |
5-Aug |
AM |
5 |
5 mile E |
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|
PM |
8 |
8 miles E |
| F |
6-Aug |
AM |
5 |
5 miles w/ tempo section |
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|
PM |
3 |
3 miles E |
| S |
7-Aug |
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5 |
5 miles E |
| Week
Total |
60 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Girls |
10 |
II |
M |
2-Aug |
AM |
10 |
10 miles E - striders |
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|
PM |
3 |
3 miles E |
| T |
3-Aug |
AM |
6 |
3x3 mins. I |
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PM |
3 |
3 miles E |
| W |
4-Aug |
AM |
8 |
8 miles E - striders |
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PM |
3 |
3 miles E |
| R |
5-Aug |
AM |
4 |
4 mile E |
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PM |
3 |
3 miles E |
| F |
6-Aug |
AM |
4 |
4 miles w/ tempo section |
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PM |
3 |
3 miles E |
| S |
7-Aug |
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4 |
4 miles E |
| Week
Total |
51 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Girls |
10 |
II |
M |
2-Aug |
AM |
8 |
8 miles E - striders |
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|
PM |
3 |
3 miles E |
| T |
3-Aug |
AM |
5 |
2x3 mins. I |
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|
PM |
3 |
3 miles E |
| W |
4-Aug |
AM |
5 |
5 miles E - striders |
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|
PM |
3 |
3 miles E |
| R |
5-Aug |
AM |
3 |
3 mile E |
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PM |
3 |
3 miles E |
| F |
6-Aug |
AM |
3 |
3 miles w/ tempo section |
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PM |
3 |
3 miles E |
| S |
7-Aug |
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3 |
3 miles E |
| Week
Total |
42 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys |
10 |
II |
M |
2-Aug |
AM |
8 |
8 miles E - striders |
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PM |
3 |
3 miles E |
| T |
3-Aug |
AM |
6 |
3x3 mins. I |
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| W |
4-Aug |
AM |
6 |
6 miles E - striders |
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PM |
3 |
3 miles E |
| R |
5-Aug |
AM |
4 |
4 mile E |
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| F |
6-Aug |
AM |
4 |
4 miles w/ tempo section |
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3 |
3 miles E |
| S |
7-Aug |
|
3 |
3 miles E |
| Week
Total |
40 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
10 |
II |
M |
2-Aug |
AM |
7 |
7 miles E - striders |
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3 |
3 miles E |
| T |
3-Aug |
AM |
5 |
2x3 mins. I |
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| W |
4-Aug |
AM |
5 |
5 miles E - striders |
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PM |
3 |
3 miles E |
| R |
5-Aug |
AM |
3 |
3 mile E |
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PM |
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| F |
6-Aug |
AM |
3 |
3 miles w/ tempo section |
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3 |
3 miles E |
| S |
7-Aug |
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3 |
3 miles E |
| Week
Total |
35 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
10 |
I |
M |
2-Aug |
AM |
5 |
5 miles E |
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| T |
3-Aug |
AM |
3-3.5 |
35 mins. |
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| W |
4-Aug |
AM |
3-3.5 |
35 mins. |
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| R |
5-Aug |
AM |
4 |
4 mile E |
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| F |
6-Aug |
AM |
4 |
4 miles E |
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| S |
7-Aug |
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4 |
4 miles E |
| Week
Total |
23-24 |
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