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View XC Workouts |
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| NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice at 6:00 or 6:30 - weights
2:00 Mon/Thur @ PVHS |
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RACE - Time Trial Tuesday at
3:30 (schedule: youngsters 3:30, Girls 3:45, Boys 4:00) followed by Parent Meeting @ 5:00 |
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RACE - Hurr. Invite Sat. at
Hurr. Ball Fields 8:00 am (schedule: Varsity
Girls 8:00, Varsity
Boys 8:30, JV Girls 9:00, JV Boys 9:30,
Open/youngsters 10:00) |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Boys |
11 |
III |
M |
15-Aug |
AM |
3 |
3 miles E (run on own) |
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PM |
8.5 |
8.5 miles E |
| T |
16-Aug |
AM |
3 |
3 miles E |
| |
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PM |
6 |
Time Trial (2 miles) |
| W |
17-Aug |
AM |
3 |
3 miles E |
| |
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PM |
8 |
8 miles w/20-30 min. Tempo |
| R |
18-Aug |
AM |
3 |
3 miles E |
| |
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PM |
7 |
7 miles E / striders |
| F |
19-Aug |
AM |
3 |
3 miles E |
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PM |
8.5 |
6x1000 I |
| S |
20-Aug |
|
12 |
12 miles E |
| Week
Total |
65 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
11 |
III |
M |
15-Aug |
AM |
3 |
3 miles E (run on own) |
| |
|
PM |
7 |
7 miles E |
| T |
16-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
Time Trial (2 miles) |
| W |
17-Aug |
AM |
5 |
5 miles E |
| |
|
PM |
6 |
6 miles w/15-20 min. Tempo |
| R |
18-Aug |
AM |
3 |
3 miles E |
| |
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PM |
4 |
4 miles E / striders |
| F |
19-Aug |
AM |
3 |
3 miles E |
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PM |
6 |
4x1000 I |
| S |
20-Aug |
|
9 |
9 miles E |
| Week
Total |
55 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys (not racing Saturday: Mike, Jared,
Casey) |
11 |
III |
M |
15-Aug |
AM |
3 |
3 miles E (run on own) |
| |
|
PM |
8.5 |
8.5 miles E |
| T |
16-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
6 |
Time Trial (2 miles) |
| W |
17-Aug |
AM |
3 |
3 miles E |
| |
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PM |
6 |
6 miles w/15-20 min. Tempo |
| R |
18-Aug |
AM |
3 |
3 miles E (optional) |
| |
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PM |
5 |
5 miles E / striders |
| F |
19-Aug |
AM |
3 |
3 miles E |
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PM |
7 |
4x1000 I |
| S |
20-Aug |
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9 |
9 miles E |
| Week
Total |
50.5-56.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys (racing Saturday: Colton, Timmy, and
all others) |
11 |
III |
M |
15-Aug |
AM |
3 |
3 miles E (run on own) |
| |
|
PM |
8.5 |
8.5 miles E |
| T |
16-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
6 |
Time Trial (2 miles) |
| W |
17-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
4x1000 I |
| R |
18-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5 |
5 miles E |
| F |
19-Aug |
AM |
3 |
3 miles E |
| |
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PM |
5 |
5 miles E / striders |
| S |
20-Aug |
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7 |
Race - get 7 total miles in |
| Week
Total |
46.5-52.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Girls (not racing Saturday: Mia, Frida) |
11 |
III |
M |
15-Aug |
AM |
3 |
3 miles E (run on own) |
| |
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PM |
7 |
7 miles E |
| T |
16-Aug |
AM |
3 |
3 miles E (optional) |
| |
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PM |
4 |
Time Trial (2 miles) |
| W |
17-Aug |
AM |
5 |
5 miles E |
| |
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PM |
5 |
5 miles w/10-15 min. Tempo |
| R |
18-Aug |
AM |
3 |
3 miles E (optional) |
| |
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PM |
4 |
4 miles E / striders |
| F |
19-Aug |
AM |
3 |
3 miles E |
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PM |
5 |
3x1000 I |
| S |
20-Aug |
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6 |
6 miles E |
| Week
Total |
42-48 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Girls (racing Saturday: Rachel, Nicole,
Taylor, and all others) |
11 |
III |
M |
15-Aug |
AM |
3 |
3 miles E (run on own) |
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PM |
7 |
7 miles E |
| T |
16-Aug |
AM |
3 |
3 miles E (optional) |
| |
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PM |
4 |
Time Trial (2 miles) |
| W |
17-Aug |
AM |
3 |
3 miles E |
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PM |
5 |
3x1000 I |
| R |
18-Aug |
AM |
3 |
3 miles E (optional) |
| |
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PM |
4 |
4 miles E |
| F |
19-Aug |
AM |
3 |
3 miles E |
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PM |
5 |
5 miles E / striders |
| S |
20-Aug |
|
6 |
Race - get 6 total miles in |
| Week
Total |
40-46 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
11 |
II |
M |
15-Aug |
AM |
3 |
3 miles E (run on own /
optional) |
| |
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PM |
4 |
4 miles E |
| T |
16-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
Time Trial (2 miles) |
| W |
17-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
4 miles E |
| R |
18-Aug |
AM |
3 |
3 miles E (optional) |
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PM |
4 |
4 miles E |
| F |
19-Aug |
AM |
3 |
3 miles E (optional) |
| |
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PM |
4 |
4 miles E / striders |
| S |
20-Aug |
|
5 |
Race get 5 total miles in |
| Week
Total |
25-40 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| beginning |
|
I |
M |
15-Aug |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| T |
16-Aug |
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| |
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PM |
3.5 |
Time Trial (2 miles) |
| W |
17-Aug |
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| |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| R |
18-Aug |
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| |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| F |
19-Aug |
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| |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| S |
20-Aug |
|
4 |
Race get 4 total miles in |
| Week
Total |
15.5-19.5 |
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