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View XC Workouts |
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| NOTES: |
practice held @ PVHS @ 7:00 (Mon-Fri) - weights 2:00 Tues/Fri @ PVHS (all doubles @
PVHS) |
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RACE - Weds. All-Comers at
Cedar 6:00 pm (schedule: youngsters 5:30, Girls 6:00, Boys 6:30) |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
9 |
II |
M |
8-Aug |
AM |
14 |
14 miles E w/4 Tempo |
| |
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| T |
9-Aug |
AM |
6 |
6 miles E / striders |
| |
|
PM |
3 |
3 miles
E |
| W |
10-Aug |
AM |
4 |
4 miles E |
| |
|
PM |
7 |
Race - get 7 total miles in |
| R |
11-Aug |
AM |
4 |
3 miles E / striders |
| |
|
PM |
3 |
3 mile E |
| F |
12-Aug |
AM |
9 |
hills:4x30sec & 8x1min |
| |
|
PM |
3 |
3 miles
E |
| S |
13-Aug |
|
8 |
8 miles E |
| Week
Total |
61 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
9 |
II |
M |
8-Aug |
AM |
10 |
10 miles E w/3 Tempo |
| |
|
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| T |
9-Aug |
AM |
5 |
5 miles E / striders |
| |
|
PM |
3 |
3 miles
E |
| W |
10-Aug |
AM |
4 |
4 miles E |
| |
|
PM |
7 |
Race - get 7 total miles in |
| R |
11-Aug |
AM |
4 |
4 miles E / striders |
| |
|
PM |
3 |
3 mile E |
| F |
12-Aug |
AM |
7 |
hills:3x30sec & 6x1min
(or hilly run) |
| |
|
PM |
3 |
3 miles
E |
| S |
13-Aug |
|
6 |
6 miles
E |
| Week
Total |
52 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
9 |
II |
M |
8-Aug |
AM |
8-10 |
8-10 miles E w/2-3 Tempo |
| |
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| T |
9-Aug |
AM |
4 |
4 miles E / striders |
| |
|
PM |
3 |
3 miles
E |
| W |
10-Aug |
AM |
4 |
4 miles E |
| |
|
PM |
7 |
Race - get 7 total miles in |
| R |
11-Aug |
AM |
4 |
4 miles E / striders |
| |
|
PM |
3 |
3 miles
E |
| F |
12-Aug |
AM |
7 |
hills:4x30sec &
5-6x1min (or hilly run) |
| |
|
PM |
3 |
3 miles
E |
| S |
13-Aug |
|
3-5 |
6 miles
E |
| Week
Total |
46-50 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
9 |
II |
M |
8-Aug |
AM |
6-7 |
6-7 miles E w/2 Tempo |
| |
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| T |
9-Aug |
AM |
4 |
4 miles E / striders |
| |
|
PM |
3 |
3 miles
E |
| W |
10-Aug |
AM |
4 |
4 miles
E |
| |
|
PM |
7 |
Race - get 7 total miles in |
| R |
11-Aug |
AM |
4 |
4 miles E / striders |
| |
|
PM |
3 |
3 miles
E |
| F |
12-Aug |
AM |
6 |
hills:3x30sec & 4x1min
(or hilly run) |
| |
|
PM |
3 |
3 miles
E |
| S |
13-Aug |
|
3-5 |
6 miles
E |
| Week
Total |
43-46 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
9 |
II |
M |
8-Aug |
AM |
6 |
6 miles E w/1 Tempo |
| |
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| T |
9-Aug |
AM |
3 |
3 miles E / striders |
| |
|
PM |
3 |
3 miles E (optional) |
| W |
10-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
Race - get 5 total miles in |
| R |
11-Aug |
AM |
4 |
3 miles E / striders |
| |
|
PM |
3 |
3 miles E (optional) |
| F |
12-Aug |
AM |
5 |
hills: 2x30sec &
3x1min (or hilly run) |
| |
|
PM |
3 |
3 miles E (optional) |
| S |
13-Aug |
|
3 |
3 miles E |
| Week
Total |
29-38 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginning |
|
I |
M |
8-Aug |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
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| T |
9-Aug |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / striders |
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| W |
10-Aug |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| |
|
PM |
5 |
Race - get 5 total miles in |
| R |
11-Aug |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / striders |
| |
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| F |
12-Aug |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| |
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| S |
13-Aug |
|
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| Week
Total |
17-23 |
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