| Pine View XC Workouts |
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| NOTES: |
practice @ 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 5:45a M/maybe R |
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weights and plyos held after PM practice on Mon/Thur - MONDAY: practice at 7a |
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Car Wash - Monday 10a-2p @ Sandstone Elem |
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Run-a-Thon Fundraiser starts at 6:00 PM Fri - 6:00 AM |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3A-Boys: Byron, Abel, Matt |
13 |
Comp |
M |
27-Aug |
AM |
12 |
6xMile repeats @ VO2Max 89% - 3min rec. / 2mile warm+cool to mileage |
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PM |
3 |
3 miles E |
| T |
28-Aug |
AM |
3 |
3 miles E |
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PM |
11 |
3x2mile AT Progression Tempo w/ 5 min recovery and 1.5 warm/cool to mileage |
| W |
29-Aug |
AM |
3 |
3 miles E |
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PM |
7 |
6 miles w/ striders |
| R |
30-Aug |
AM |
3 |
3 miles E |
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PM |
6 |
1 mile warm + 1/1 + cool to 6 miles |
| F |
31-Aug |
AM |
4 |
3 miles E + 4x200 |
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PM |
4 |
4 miles E |
| S |
1-Sep |
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10 |
10 miles E |
| Week Total |
66 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3B-Boys Reed, Dave, Kyler, Colton |
13 |
Comp |
M |
27-Aug |
AM |
12 |
6xMile repeats @ VO2Max 89% - 3min rec. / 2mile warm+cool to mileage |
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PM |
3 |
3 miles E |
| T |
28-Aug |
AM |
3 |
3 miles E |
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|
PM |
9 |
2x2mile AT Progression Tempo w/ 5 min recovery and 1.5 warm/cool to mileage |
| W |
29-Aug |
AM |
3 |
3 miles E |
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|
PM |
7 |
6 miles w/ striders |
| R |
30-Aug |
AM |
3 |
3 miles E |
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PM |
6 |
1 mile warm + 1/1 + cool to 6 miles |
| F |
31-Aug |
AM |
4 |
3 miles E + 4x200 |
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PM |
4 |
4 miles E |
| S |
1-Sep |
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8 |
8 miles E |
| Week Total |
62 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3-Girls |
13 |
Comp |
M |
27-Aug |
AM |
8 |
6x1K repeats @ VO2Max 89% - 3min rec. / 1,5mile warm+cool |
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PM |
3 |
3 miles E |
| T |
28-Aug |
AM |
4 |
4 miles E |
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PM |
7 |
2x2mile AT Progression Tempo w/ 5 min recovery and 1.5 warm/cool to mileage |
| W |
29-Aug |
AM |
3 |
3 miles E |
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PM |
5 |
4 miles E w/ striders |
| R |
30-Aug |
AM |
3 |
3 miles E |
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PM |
5.5 |
1 mile warm + 1/1 + cool to 5.5 miles |
| F |
31-Aug |
AM |
4 |
3 miles E + 4x200 |
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PM |
3 |
3 miles E |
| S |
1-Sep |
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8 |
8 miles E |
| Week Total |
53.5 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-Boys |
13 |
Comp |
M |
27-Aug |
AM |
8 |
6x1K repeats @ VO2Max 89% - 3min rec. / 1,5mile warm+cool to mileage |
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PM |
3 |
3 miles E |
| T |
28-Aug |
AM |
3 |
3 miles E |
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PM |
6 |
RACE warm/cool to mileage |
| W |
29-Aug |
AM |
3 |
3 miles E |
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PM |
7 |
6 miles w/ striders |
| R |
30-Aug |
AM |
3 |
3 miles E |
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PM |
5.5 |
1 mile warm + 1/1 + cool to 5.5 miles |
| F |
31-Aug |
AM |
4 |
3 miles E + 4x200 |
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PM |
3 |
3 miles E |
| S |
1-Sep |
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8 |
8 miles E |
| Week Total |
53.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
13 |
Comp |
M |
27-Aug |
AM |
8 |
6x1K repeats @ VO2Max 89% - 3min rec. / 1,5mile warm+cool to mileage |
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PM |
3 |
3 miles E |
| T |
28-Aug |
AM |
3 |
3 miles E |
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PM |
5.5 |
RACE warm/cool to mileage |
| W |
29-Aug |
AM |
3 |
3 miles E |
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PM |
5 |
4 miles E w/ striders |
| R |
30-Aug |
AM |
3 |
3 miles E |
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PM |
5.5 |
1 mile warm + 1/1 + cool to 5.5 miles |
| F |
31-Aug |
AM |
4 |
3 miles E + 4x200 |
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PM |
3 |
3 miles E |
| S |
1-Sep |
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6 |
6 miles E |
| Week Total |
49 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
13 |
Comp |
M |
27-Aug |
AM |
5.25 |
3x1K repeats @ VO2Max 89% - 3min rec. / 1.5mile warm+cool to mileage |
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PM |
3 |
3 miles E (optional) |
| T |
28-Aug |
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PM |
5 |
RACE warm/cool to mileage |
| W |
29-Aug |
AM |
3 |
3 miles E (optional) |
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PM |
4 |
3 miles E w/ striders |
| R |
30-Aug |
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PM |
3 |
.5 mile warm + 1/1 + cool to 3 miles |
| F |
31-Aug |
AM |
3 |
3 miles E (optional) |
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3 |
3 miles E |
| S |
1-Sep |
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5 |
5 miles |
| Week Total |
25.25-34.25 |
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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 |
27-Aug |
AM |
4 |
2x1K repeats @ VO2Max 89% - 3min rec. / 1mile warm+cool to mileage |
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PM |
2 |
2 miles E (20-30 min. run/walk) |
| T |
28-Aug |
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PM |
5 |
RACE warm/cool to mileage |
| W |
29-Aug |
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PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| R |
30-Aug |
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PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| F |
31-Aug |
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PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| S |
1-Sep |
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3 |
3 mile E |
| Week Total |
20 |
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