|
|
| Week of Aug. 10-Aug 16 (week11) |
LEVELS |
|
|
|
|
| Day |
Beg. |
1 (Phase I) |
2 (Phase II) |
3
(Phase III) |
workout |
|
|
| Mon. AM |
1-2 miles |
3 miles |
5 miles |
7 miles |
(Lev.1/2) 4/6x400m + 6/8x200m (equal jogs)
(2 warm+2 cool) - (Lev. 3) 8x1000 (3 min. jog rec.) |
|
|
| Mon. PM |
x |
x |
3 miles |
3 miles |
|
|
|
| Tues. AM |
1-2 miles |
3 miles |
5 miles+6str |
7 miles+8str |
(Lev. 3) cruise intervals (1 mile/2mile/1mile ) at T pace (with .5 mile
rec jog and warm and cool) |
| Tues. PM |
x |
x |
3 miles |
3 miles |
|
|
|
| Weds. AM |
1-2 miles |
3 miles |
5 miles |
7 miles |
(Lev.1/2) 4/6x1min hills + 6/8x30sec hills
(2 warm+2 cool) |
|
|
| Weds. PM |
x |
x |
3 miles |
3 miles |
|
|
|
| Thurs. AM |
1-2 miles |
x |
3 miles |
3 miles |
|
|
|
| Thurs. PM |
x |
3 miles |
6 miles |
8 miles |
(Lev. 3) 4x2min hard/1min jog + 6x1 min hard/30 sec jog + 10x30sec
hard/30 sec jog (2 warm+2 cool) |
| Fri. AM |
1-2 miles |
x |
x |
3 miles |
|
|
|
| Fri. PM |
x |
3 miles |
4 miles |
3 miles |
|
|
|
| Sat. |
1-2 miles |
5 miles |
5 miles |
6 miles |
RACE (PreRegion @ Little
Valley) |
| total |
7-14 |
20 |
40-42 |
54 |
|
|
|
|
|
|
|
|
|
|
|
| important
dates: |
|
|
|
|
|
|
|
School Starts Thursday |
|
|
|
|
|
RACE on Saturday @ Little Valley |
|
|
|
|
|
| Comments(1) |
