| Pine View XC Workouts |
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| NOTES: |
practice held @ PVHS, schedule: Mon-Fri 3:00p, AM-Level 3 M-F, Level 2 M/W/F (opt T/R), Level 1 optional, beginners no AM, Vars. Girls 5:45 AM Mon |
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weights and plyos held after PM practice on Mon/Thur |
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Time Trial 8/28 at 6:00p (Parents/spectators encouraged!) |
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RACE - Sat (8/31) AF Grass Relays - Varsity ONLY (AFHS) |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3A-Boys: Byron, Abel, Matt |
12 |
PreComp |
M |
26-Aug |
AM |
3 |
3 miles E |
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PM |
5 |
6 min VVO2max test w/ DI warm/cool |
| T |
27-Aug |
AM |
3 |
3 miles E |
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PM |
6 |
DogPound tempo w/ striders |
| W |
28-Aug |
AM |
3 |
3 miles E |
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PM |
6 |
TIME TRIAL w/ DI/warm cool |
| R |
29-Aug |
AM |
3 |
3 miles E - Grass |
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PM |
5 |
5 miles E |
| F |
30-Aug |
AM |
4 |
3 miles E + 4x200 |
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PM |
4 |
4 miles E |
| S |
31-Aug |
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8 |
RACE + warm/cool |
| Week Total |
50 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3B-Boys Reed, Dave, Kyler, Colton |
12 |
PreComp |
M |
26-Aug |
AM |
3 |
3 miles E |
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PM |
5 |
6 min VVO2max test w/ DI warm/cool |
| T |
27-Aug |
AM |
3 |
3 miles E |
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|
PM |
5 |
DogPound tempo w/ striders |
| W |
28-Aug |
AM |
3 |
3 miles E |
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|
PM |
6 |
TIME TRIAL w/ DI/warm cool |
| R |
29-Aug |
AM |
3 |
3 miles E - Grass |
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|
PM |
5 |
5 miles E |
| F |
30-Aug |
AM |
4 |
3 miles E + 4x200 |
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PM |
4 |
4 miles E |
| S |
31-Aug |
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8 |
RACE + warm/cool |
| Week Total |
49 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
12 |
PreComp |
M |
26-Aug |
AM |
4 |
6 min VVO2max test w/ Harts warm/cool |
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|
PM |
3 |
3 miles E |
| T |
27-Aug |
AM |
4 |
4 miles E |
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|
PM |
5 |
DogPound tempo w/ striders |
| W |
28-Aug |
AM |
3 |
3 miles E |
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|
PM |
5 |
TIME TRIAL w/ Harts warm/cool |
| R |
29-Aug |
AM |
3 |
3 miles E - Grass |
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PM |
3 |
3 miles w/ striders |
| F |
30-Aug |
AM |
4 |
3 miles E + 4x200 |
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PM |
3 |
3 miles E |
| S |
31-Aug |
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5 |
RACE + warm/cool |
| Week Total |
42 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys |
12 |
PreComp |
M |
20-Aug |
AM |
3 |
3 miles E |
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PM |
4 |
6 min VVO2max test w/ Harts warm/cool |
| T |
21-Aug |
AM |
3 |
3 miles E |
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PM |
5 |
DogPound tempo w/ striders |
| W |
22-Aug |
AM |
3 |
3 miles E |
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PM |
5 |
TIME TRIAL w/ Harts warm/cool |
| R |
23-Aug |
AM |
3 |
3 miles E - Grass |
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PM |
5 |
5 miles E |
| F |
24-Aug |
AM |
4 |
3 miles E + 4x200 |
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PM |
4 |
4 miles E |
| S |
25-Aug |
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5 |
5 miles E |
| Week Total |
44 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
12 |
PreComp |
M |
26-Aug |
AM |
3 |
3 miles E |
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|
PM |
4 |
6 min VVO2max test w/ Harts warm/cool |
| T |
27-Aug |
AM |
3 |
3 miles E |
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|
PM |
5 |
DogPound tempo w/ striders |
| W |
28-Aug |
AM |
3 |
3 miles E |
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|
PM |
5 |
TIME TRIAL w/ Harts warm/cool |
| R |
29-Aug |
AM |
3 |
3 miles E - Grass |
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PM |
5 |
5 miles E |
| F |
30-Aug |
AM |
4 |
3 miles E + 4x200 |
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PM |
4 |
4 miles E |
| S |
31-Aug |
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3 |
3 miles E |
| Week Total |
42 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
12 |
PreComp |
M |
26-Aug |
AM |
3 |
3 miles E (optional) |
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PM |
4 |
6 min VVO2max test w/ Harts warm/cool |
| T |
27-Aug |
AM |
3 |
3 miles E (optional) |
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PM |
4 |
Hot Nails tempo w/ striders |
| W |
28-Aug |
AM |
3 |
3 miles E (optional) |
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PM |
5 |
TIME TRIAL w/ Harts warm/cool |
| R |
29-Aug |
AM |
3 |
3 miles E - Grass (optional) |
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PM |
3 |
3 miles E |
| F |
30-Aug |
AM |
3 |
3 miles E (optional) |
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PM |
2 |
2 miles E |
| S |
31-Aug |
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3 |
3 miles E |
| Week Total |
21-36 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| beginner |
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Base |
M |
26-Aug |
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PM |
3 |
6 min VVO2max test w/ Harts warm/cool |
| T |
27-Aug |
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PM |
2 |
2 miles E (20-30 min. run/walk) |
| W |
28-Aug |
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PM |
5 |
TIME TRIAL w/ Harts warm/cool |
| R |
29-Aug |
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PM |
2 |
2 miles E (20-30 min. run/walk) |
| F |
30-Aug |
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PM |
2 |
2 miles E (20-30 min. run/walk) |
| S |
31-Aug |
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2 |
2 miles E (20-30 min. run/walk) |
| Week Total |
16 |
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