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View XC Workouts |
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| NOTES: |
Practice at
PVHS 3:05 - AM practices at 6:00 or 6:30 - Run-a-Thon Friday/Sat. 3:00
PM-3:00 AM get all fundraiser business in by Tuesday - ALL paperwork and fees
must be paid or No Practice/Race |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3A-Boys |
14 |
III |
M |
30-Aug |
AM |
3 |
3 miles E |
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PM |
9 |
8x1000's I |
| T |
31-Aug |
AM |
3 |
3 miles E |
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PM |
7 |
7 miles E - striders |
| W |
1-Sep |
AM |
3 |
3 miles E |
| |
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PM |
10 |
3xMichigan Tempo |
| R |
2-Sep |
AM |
3 |
3 miles E |
| |
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PM |
10 |
10 miles E - 2x200 |
| F |
3-Sep |
AM |
3 |
3 miles E |
| |
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PM |
8 |
8 miles E |
| S |
4-Sep |
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15 |
15 miles E - 2-3 mile Tempo
finish |
| Week
Total |
74 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3B-Boys |
14 |
III |
M |
30-Aug |
AM |
3 |
3 miles E |
| |
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PM |
8 |
7x1000's I |
| T |
31-Aug |
AM |
3 |
3 miles E |
| |
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PM |
7 |
7 miles E - striders |
| W |
1-Sep |
AM |
3 |
3 miles E |
| |
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PM |
8 |
2xMichigan Tempo |
| R |
2-Sep |
AM |
3 |
3 miles E |
| |
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PM |
10 |
10 miles E - 2x200 |
| F |
3-Sep |
AM |
3 |
3 miles E |
| |
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PM |
8 |
8 miles E |
| S |
4-Sep |
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12 |
12 miles E - 2-3 mile Tempo finish |
| Week
Total |
68 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3A-Girls |
14 |
III |
M |
30-Aug |
AM |
3 |
3 miles E |
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PM |
7 |
6x3 mins I |
| T |
31-Aug |
AM |
3 |
3 miles E |
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PM |
4 |
4 miles E - striders |
| W |
1-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
2xMichigan Tempo |
| R |
2-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
7 miles E - 2x200 |
| F |
3-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
6 miles E |
| S |
4-Sep |
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10 |
10 miles E - 2-3 mile Tempo
finish |
| Week
Total |
56 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3B-Girls |
14 |
III |
M |
30-Aug |
AM |
3 |
3 miles E |
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PM |
6.5 |
5x3 mins I |
| T |
31-Aug |
AM |
3 |
3 miles E |
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PM |
4 |
4 miles E - striders |
| W |
1-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
2xMichigan Tempo |
| R |
2-Sep |
AM |
3 |
3 mile E |
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PM |
5 |
5 miles E - 2x200 |
| F |
3-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
6 miles E |
| S |
4-Sep |
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8 |
8 miles E - 2 mile Tempo
finish |
| Week
Total |
51.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys |
14 |
III |
M |
30-Aug |
AM |
3 |
3 miles E |
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PM |
7 |
6x1000's I |
| T |
31-Aug |
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PM |
5 |
5 miles E - striders |
| W |
1-Sep |
AM |
3 |
3 miles E |
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PM |
4-7 |
2xMichigan Tempo/DogPound
AT |
| R |
2-Sep |
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PM |
7 |
7 miles E - 2x200 |
| F |
3-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
6 miles E |
| S |
4-Sep |
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8 |
8 miles E - 2 mile Tempo
finish |
| Week
Total |
42-45 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Girls |
14 |
III |
M |
30-Aug |
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PM |
6 |
4x3mins. I |
| T |
31-Aug |
AM |
3 |
3 miles E |
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PM |
3 |
3 miles E - striders |
| W |
1-Sep |
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PM |
4-7 |
2xMichigan Tempo/DogPound
AT |
| R |
2-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
5 miles E - 2x200 |
| F |
3-Sep |
AM |
3 |
3 miles |
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PM |
3 |
3 miles E |
| S |
4-Sep |
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8 |
8 miles E - 2 mile Tempo
finish |
| Week
Total |
38-41 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
14 |
II |
M |
30-Aug |
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PM |
4 |
6xpark hills |
| T |
31-Aug |
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PM |
4 |
4 miles E - striders |
| W |
1-Sep |
AM |
3 |
(boys) 3 miles E |
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PM |
4 |
DogPound AT |
| R |
2-Sep |
AM |
3 |
(girls) 3 miles E |
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PM |
4 |
4 miles E - 2x200 |
| F |
3-Sep |
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PM |
4 |
4 miles E |
| S |
4-Sep |
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5 |
5 miles E |
| Week
Total |
28 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| beginners |
14 |
I |
M |
30-Aug |
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PM |
2-3 |
2-3 miles E |
| T |
31-Aug |
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PM |
2-3 |
2-3 miles E |
| W |
1-Sep |
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PM |
2-3 |
2-3 miles E |
| R |
2-Sep |
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PM |
2-3 |
2-3 miles E |
| F |
3-Sep |
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PM |
2-3 |
2-3 miles E |
| S |
4-Sep |
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2-3 |
2-3 miles E |
| Week
Total |
10-15 |
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