| Pine
View XC Workouts |
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| NOTES: |
practice held @ PVHS, schedule: Vgirls-5:45a
(Mon/Wed), 6:00a (Tues,Thur,Fri); all others with am runs 6:00a; all 3:00p
Mon-Fri |
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weights held after PM practice on Mon/Thur, plyos
after AM practice Mon/Thur |
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RACE - Sat (8/24) SUU Invite (@Bicentennial Park,
Cedar): JVGirls 9:00; JVBoys 9:45; VGirls 10:15; VBoys 10:45) |
| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3A-Boys: Byron, Abel, Matt |
11 |
PreComp |
M |
19-Aug |
AM |
3 |
3 miles E |
| |
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PM |
12 |
6xMile repeats @ VO2Max 87% - 3min rec. / 2mile warm+cool to mileage |
| T |
20-Aug |
AM |
3 |
3 miles E |
| |
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PM |
10 |
10 miles E |
| W |
21-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
1 mile warm + 1/1 + cool to
7 miles w/striders |
| R |
22-Aug |
AM |
3 |
3 miles E |
| |
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PM |
8 |
8 miles w/ Old Man hills:
4x800 |
| F |
23-Aug |
AM |
3 |
3 miles E |
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PM |
6 |
5 miles E + 4x200 |
| S |
24-Aug |
|
8 |
RACE + warm/cool |
| Week
Total |
67 |
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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 |
11 |
PreComp |
M |
19-Aug |
AM |
3 |
3 miles E |
| |
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PM |
12 |
6xMile repeats @ VO2Max 87% - 3min rec. / 2mile warm+cool to mileage |
| T |
20-Aug |
AM |
3 |
3 miles E |
| |
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PM |
8 |
8 miles E |
| W |
21-Aug |
AM |
3 |
3 miles E |
| |
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PM |
8 |
1 mile warm + 1/1 + cool to
7 miles w/striders |
| R |
22-Aug |
AM |
3 |
3 miles E |
| |
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PM |
8 |
8 miles w/ Old Man hills:
4x800 |
| F |
23-Aug |
AM |
3 |
3 miles E |
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PM |
6 |
5 miles E + 4x200 |
| S |
24-Aug |
|
8 |
RACE + warm/cool |
| Week
Total |
65 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
11 |
PreComp |
M |
19-Aug |
AM |
7 |
6x1K repeats @ VO2Max 87% - 3min rec. / 1mile warm+cool |
| |
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PM |
3 |
3 miles E |
| T |
20-Aug |
AM |
3 |
3 miles E |
| |
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PM |
7 |
7 miles E |
| W |
21-Aug |
AM |
5.5 |
1 mile warm + 1/1 + cool to
5.5 miles total |
| |
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PM |
5 |
4 miles E w/striders |
| R |
22-Aug |
AM |
3 |
3 miles E |
| |
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PM |
7 |
7 miles w/ Old Man hills:
3x800 |
| F |
23-Aug |
AM |
4 |
3 miles E + 4x200 |
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PM |
3 |
3 miles E |
| S |
24-Aug |
|
6 |
RACE + warm/cool |
| Week
Total |
53.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
11 |
PreComp |
M |
19-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7.25 |
6x1K repeats @ VO2Max 87% - 3min rec. / 1.5mile warm+cool to mileage |
| T |
20-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
7 miles E |
| W |
21-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6.5 |
1 mile warm + 1/1 + cool to
5.5 miles w/striders |
| R |
22-Aug |
AM |
3 |
3 miles E |
| |
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PM |
7 |
7 miles w/ Old Man hills:
3x800 |
| F |
23-Aug |
AM |
3 |
3 miles E |
| |
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PM |
6 |
5 miles E + 4x200 |
| S |
24-Aug |
|
7 |
RACE + warm/cool |
| Week
Total |
55.75 |
be to at least
3 am practices |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
11 |
PreComp |
M |
19-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7.25 |
6x1K repeats @ VO2Max 87% - 3min rec. / 1.5mile warm+cool to mileage |
| T |
20-Aug |
AM |
3 |
3 miles E |
| |
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PM |
5 |
5 miles E |
| W |
21-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
1 mile warm + 1/1 + cool to
5 miles w/striders |
| R |
22-Aug |
AM |
3 |
3 miles E |
| |
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PM |
6 |
6 miles w/ Old Man hills:
2x800 |
| F |
23-Aug |
AM |
3 |
3 miles E (can do 4x200
this morning or afternoon) |
| |
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PM |
4 |
3 miles E + 4x200 |
| S |
24-Aug |
|
6 |
RACE + warm/cool |
| Week
Total |
49.25 |
be to at least
3 am practices |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 1 |
11 |
PreComp |
M |
19-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5.25 |
3x1K repeats @ VO2Max 87% - 3min rec. / 1.5mile warm+cool to mileage |
| T |
20-Aug |
AM |
3 |
3 miles E |
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| W |
21-Aug |
AM |
3 |
3 miles E (optional) |
| |
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PM |
4 |
.5 mile warm + 1/1 + cool
to 4 miles w/striders |
| R |
22-Aug |
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| |
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PM |
3 |
3 miles E |
| F |
23-Aug |
AM |
3 |
3 miles E (optional) |
| |
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PM |
4 |
3 miles E + 4x200 |
| S |
24-Aug |
|
6 |
RACE + warm/cool |
| Week
Total |
25.25-34.25 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| beginner |
|
Base |
M |
19-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk) |
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| T |
20-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk) |
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| W |
21-Aug |
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PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| R |
22-Aug |
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PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| F |
23-Aug |
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| |
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PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| S |
24-Aug |
|
5 |
RACE + warm/cool |
| Week
Total |
15 |
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