| Pine
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 Tues/Thur @ PVHS |
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RACE - SUU. Invite Sat. at
Bicentenial Park 8:00 am (schedule: JV Girls 8:00, JV Boys 8:30, Varsity
Girls 9:15, Varsity Boys 10:00) |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Boys |
11 |
III |
M |
22-Aug |
AM |
3 |
3 miles E |
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PM |
10 |
10 miles E w/15 min Tempo |
| T |
23-Aug |
AM |
3 |
3 miles E |
| |
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PM |
9.25 |
7x1000 I pace (2 min rec) -
DI warm/cool |
| W |
24-Aug |
AM |
3 |
3 miles E |
| |
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PM |
8 |
3xmile cruise + 4x200 R -
DI warm/cool |
| R |
25-Aug |
AM |
3 |
3 miles E |
| |
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PM |
6 |
6 miles E - grass |
| F |
26-Aug |
AM |
3 |
3 miles E |
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PM |
5 |
5 miles E / striders |
| S |
27-Aug |
|
7 |
RACE - get 7 total miles |
| Week
Total |
60.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Girls |
11 |
III |
M |
22-Aug |
AM |
6.75 |
5x1000 I (2 min rec) -
Harts warm/cool |
| |
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PM |
4 |
4 miles E |
| T |
23-Aug |
AM |
5 |
5 miles E w/15 min Tempo |
| |
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PM |
3 |
3 miles E |
| W |
24-Aug |
AM |
7.25 |
3x1200 cruise + 4x200 R -
Harts warm/cool |
| |
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PM |
3 |
3 miles E |
| R |
25-Aug |
AM |
3 |
3 miles E |
| |
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PM |
4 |
4 miles E - grass |
| F |
26-Aug |
AM |
6 |
6 miles E |
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PM |
4 |
4 miles E - striders |
| S |
27-Aug |
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7 |
RACE - get 7 total miles |
| Week
Total |
53 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-VBoys |
11 |
III |
M |
22-Aug |
AM |
3 |
3 miles E |
| |
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PM |
8 |
8 miles E w/15 min Tempo |
| T |
23-Aug |
AM |
3 |
3 miles E |
| |
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PM |
7.75 |
5x1000 I pace (2 min rec) -
DI warm/cool |
| W |
24-Aug |
AM |
3 |
3 miles E |
| |
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PM |
8 |
3xmile cruise + 4x200 R -
DI warm/cool |
| R |
25-Aug |
AM |
3 |
3 miles E |
| |
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PM |
5 |
5 miles E - grass |
| F |
26-Aug |
AM |
3 |
3 miles E |
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PM |
5 |
5 miles E / striders |
| S |
27-Aug |
|
7 |
RACE - get 7 total miles |
| Week
Total |
55.75 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-JV Boys |
11 |
III |
M |
22-Aug |
AM |
3 |
3 miles E |
| |
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PM |
6 |
6 miles E w/15 min Tempo |
| T |
23-Aug |
AM |
3 |
3 miles E (optional) |
| |
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PM |
6 |
4x1000 I pace (2 min rec) -
Harts warm/cool |
| W |
24-Aug |
AM |
3 |
3 miles E |
| |
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PM |
7 |
2xmile cruise + 4x200 R -
DI warm/cool |
| R |
25-Aug |
AM |
3 |
3 miles E (optional) |
| |
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PM |
4 |
4 miles E - grass |
| F |
26-Aug |
AM |
3 |
3 miles E |
| |
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PM |
4 |
4 miles E / striders |
| S |
27-Aug |
|
5 |
RACE - get 5 total miles |
| Week
Total |
42-48 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-Vgirls |
11 |
III |
M |
22-Aug |
AM |
6 |
4x1000 I (2 min rec) -
Harts warm/cool |
| |
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PM |
3 |
3 miles E |
| T |
23-Aug |
AM |
5 |
5 miles E w/15 min Tempo |
| |
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PM |
3 |
3 miles E |
| W |
24-Aug |
AM |
6.5 |
2x1200 cruise + 4x200 R -
Harts warm/cool |
| |
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PM |
3 |
3 miles E |
| R |
25-Aug |
AM |
3 |
3 miles E |
| |
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PM |
4 |
4 miles E - grass |
| F |
26-Aug |
AM |
5 |
5 miles E |
| |
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PM |
4 |
4 miles E - striders |
| S |
27-Aug |
|
7 |
RACE - get 7 total miles |
| Week
Total |
49.5 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-JVGirls |
11 |
III |
M |
22-Aug |
AM |
3 |
3 miles E |
| |
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PM |
5 |
5 miles E |
| T |
23-Aug |
AM |
3 |
3 miles E (optional) |
| |
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PM |
5.25 |
2x1000 I - Harts warm/cool |
| W |
24-Aug |
AM |
3 |
3 miles E |
| |
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PM |
5 |
2x800 cruise + 4x200 R -
Harts warm/cool |
| R |
25-Aug |
AM |
3 |
3 miles E (optional) |
| |
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PM |
4 |
4 miles E |
| F |
26-Aug |
AM |
3 |
3 miles E |
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PM |
4 |
4 miles E / striders |
| S |
27-Aug |
|
5 |
RACE - get 5 total miles |
| Week
Total |
37.25-43.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
11 |
II |
M |
22-Aug |
AM |
3 |
3 miles E (optional) |
| |
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PM |
4 |
4 miles E |
| T |
23-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
3.75 |
10x100 R - Harts warm/cool |
| W |
24-Aug |
AM |
3 |
3 miles E (optional) |
| |
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PM |
4 |
2x800 cruise |
| R |
25-Aug |
AM |
3 |
3 miles E (optional) |
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PM |
4 |
4 miles E - grass |
| F |
26-Aug |
AM |
3 |
3 miles E (optional) |
| |
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PM |
3 |
3 miles E / striders |
| S |
27-Aug |
|
5 |
Race get 5 total miles in |
| Week
Total |
23.75-38.75 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| beginning |
|
I |
M |
22-Aug |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| T |
23-Aug |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| W |
24-Aug |
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| |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| R |
25-Aug |
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| |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| F |
26-Aug |
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| |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| S |
27-Aug |
|
4 |
Race get 4 total miles in |
| Week
Total |
15-19 |
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