| Pine
View XC Workouts |
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| NOTES: |
practice held @ PVHS @ 7:00am (Mon-Tues)/Wed-Fri @
3:05, doubles: Mon-3:00, no Weds. Morning, Thurs&Fri AM 6:00 |
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RACE - Tues. (8/13) Cedar All-Comers (Cedar HS):
6th-8th 5:30p; Girls 6:00p; Boys 6:45p |
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RACE - Sat. (8/17) Hurr Invite (Hurr HS): Var.
Girls 8:00a; Var Boys 8:30a, JV Girls 9:00a, JV Boys 9:45a, 6th-8th 10:15a |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3A-Boys: Byron, Abel, Matt |
10 |
Pre Comp |
M |
12-Aug |
AM |
12 |
6xDirt Mile repeats @ VO2Max 87% - 3min rec. / 2mile warm+cool to
mileage |
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PM |
3 |
3 miles E |
| T |
13-Aug |
AM |
6 |
5 miles E w/ 4x200 |
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PM |
7 |
RACE + warm/cool |
| W |
14-Aug |
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PM |
5 |
4 miles E w/ striders |
| R |
15-Aug |
AM |
3 |
3 miles E |
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PM |
7.5 |
7.5 miles w/ Sunrise hills: 6x1min, 8x30sec |
| F |
16-Aug |
AM |
3 |
3 miles E |
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PM |
6 |
1 mile warm + 1/1 + cool to
6 miles total |
| S |
17-Aug |
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12 |
12 miles with 4 Tempo |
| Week
Total |
64.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3B-Boys
Reed, Noone Jr., Dave, Hunter, Krenshaw, Kyler, Colton |
10 |
Pre Comp |
M |
12-Aug |
AM |
12 |
6xDirt Mile repeats @ VO2Max 87% - 3min rec. / 2mile warm+cool to
mileage |
| |
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PM |
3 |
3 miles E |
| T |
13-Aug |
AM |
6 |
5 miles E w/ 4x200 |
| |
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PM |
7 |
RACE + warm/cool |
| W |
14-Aug |
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PM |
5 |
4 miles E w/ striders |
| R |
15-Aug |
AM |
3 |
3 miles E |
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PM |
7 |
7 miles w/ Sunrise hills: 5x1min, 7x30sec |
| F |
16-Aug |
AM |
3 |
3 miles E |
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PM |
6 |
1 mile warm + 1/1 + cool to
6 miles total |
| S |
17-Aug |
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10 |
10 miles with 3.5 Tempo
(some will RACE - 7 miles total with warm/cool) |
| Week
Total |
62 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Girls |
10 |
Pre Comp |
M |
12-Aug |
AM |
7.25 |
6x1K repeats @ VO2Max 87% - 3min rec. / 1.5mile warm+cool to mileage |
| |
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PM |
3 |
3 miles E |
| T |
13-Aug |
AM |
6 |
5 miles E w/ 4x200 |
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PM |
6 |
RACE + warm/cool |
| W |
14-Aug |
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PM |
4 |
3 miles E w/ striders |
| R |
15-Aug |
AM |
3 |
3 miles E |
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PM |
7 |
7 miles w/ Sunrise hills: 5x1min, 7x30sec |
| F |
16-Aug |
AM |
3 |
3 miles E |
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PM |
5.5 |
1 mile warm + 1/1 + cool to
5.5 miles total |
| S |
17-Aug |
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8 |
8 miles with 3 Tempo (some
will RACE - 6 miles total with warm/cool) |
| Week
Total |
52.75 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys |
10 |
Pre Comp |
M |
12-Aug |
AM |
7.25 |
6x1K repeats @ VO2Max 87% - 3min rec. / 1.5mile warm+cool to mileage |
| |
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PM |
3 |
3 miles E |
| T |
13-Aug |
AM |
6 |
5 miles E w/ 4x200 |
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PM |
6 |
RACE + warm/cool |
| W |
14-Aug |
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PM |
4 |
3 miles E w/ striders |
| R |
15-Aug |
AM |
3 |
3 miles E |
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PM |
7 |
7 miles w/ Sunrise hills: 5x1min, 7x30sec |
| F |
16-Aug |
AM |
3 |
3 miles E |
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PM |
5.5 |
1 mile warm + 1/1 + cool to
5.5 miles total |
| S |
17-Aug |
|
6 |
RACE + warm/cool |
| Week
Total |
50.75 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
10 |
Pre Comp |
M |
12-Aug |
AM |
7.25 |
6x1K repeats @ VO2Max 87% - 3min rec. / 1.5mile warm+cool to mileage |
| |
|
PM |
3 |
3 miles E |
| T |
13-Aug |
AM |
6 |
5 miles E w/ 4x200 |
| |
|
PM |
6 |
RACE + warm/cool |
| W |
14-Aug |
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| |
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PM |
4 |
3 miles E w/ striders |
| R |
15-Aug |
AM |
3 |
3 miles E |
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PM |
5.25 |
5 miles w/ hills: 4x1min, 5x30sec |
| F |
16-Aug |
AM |
3 |
3 miles E |
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PM |
5 |
1 mile warm + 1/1 + cool to
5 miles total |
| S |
17-Aug |
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6 |
RACE + warm/cool |
| Week
Total |
48.5 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 1 |
10 |
Pre Comp |
M |
12-Aug |
AM |
6 |
4x1K repeats @ VO2Max 87% - 3min rec. / 1.5mile warm+cool to mileage |
| |
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PM |
3 |
3 miles E (optional) |
| T |
13-Aug |
AM |
4 |
3 miles E w/ 4x200 |
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PM |
5 |
RACE + warm/cool |
| W |
14-Aug |
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PM |
3 |
2 miles E w/ striders |
| R |
15-Aug |
AM |
3 |
3 miles E (optional) |
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PM |
4.25 |
4 miles w/ hills: 2x1min, 2x30sec |
| F |
16-Aug |
AM |
3 |
3 miles E (optional) |
| |
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PM |
4 |
.5 mile warm + 1/1 + cool
to 4 miles total |
| S |
17-Aug |
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5 |
RACE + warm/cool |
| Week
Total |
31.25-40.25 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| beginner |
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Pre Comp |
M |
12-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk) |
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| T |
13-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk) |
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| W |
14-Aug |
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PM |
2 |
2 miles E (20-30 min. run/walk) |
| R |
15-Aug |
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PM |
2 |
2 miles E (20-30 min. run/walk) |
| F |
16-Aug |
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| |
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PM |
2 |
2 miles E (20-30 min. run/walk) |
| S |
17-Aug |
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2 |
2 miles E (20-30 min. run/walk) |
| Week
Total |
12 |
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