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| Pine
View XC Workouts |
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| NOTES: |
Practice at
PVHS 3:05 - AM practices at 6:00 or 6:30 -
JV Race @ Dixie on Tuesday - Varsity Race @ Murray on Friday |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3A-Boys |
15 |
IV |
M |
6-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
7 miles E |
| T |
7-Sep |
AM |
3 |
3 miles E |
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PM |
9 |
4x30 secs(w/1 min
rec)+4x800 (w/2 min rec)+4x1000(w/1 min rec)-2 mile warm/cool |
| W |
8-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
7 miles E - striders |
| R |
9-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
6 miles E - 2x200 |
| F |
10-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
race @ Murray |
| S |
11-Sep |
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12 |
12 miles E - 2-3 mile Tempo
finish |
| Week
Total |
62 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3B-Boys |
15 |
IV |
M |
6-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
7 miles E |
| T |
7-Sep |
AM |
3 |
3 miles E |
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PM |
8.5 |
4x30 secs(w/1 min
rec)+4x800 (w/2 min rec)+3x1000(w/1 min rec)-2 mile warm/cool |
| W |
8-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
7 miles E - striders |
| R |
9-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
6 miles E - 2x200 |
| F |
10-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
race @ Murray |
| S |
11-Sep |
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10 |
10 miles E - 2-3 mile Tempo
finish |
| Week
Total |
59.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3A-Girls |
15 |
IV |
M |
6-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
7 miles E |
| T |
7-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
4x30 secs(w/1 min
rec)+3x800 (w/2 min rec)+3x1000(w/1 min rec)-1.5 mile warm/cool |
| W |
8-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
7 miles E - striders |
| R |
9-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
5 miles E - 2x200 |
| F |
10-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
race @ Murray |
| S |
11-Sep |
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10 |
10 miles E - 2-3 mile Tempo
finish |
| Week
Total |
57 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3B-Girls |
15 |
IV |
M |
6-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
7 miles E |
| T |
7-Sep |
AM |
3 |
3 miles E |
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PM |
6.5 |
4x30 secs(w/1 min
rec)+3x800 (w/2 min rec)+2x1000(w/1 min rec)-1.5 mile warm/cool |
| W |
8-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
7 miles E - striders |
| R |
9-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
5 miles E - 2x200 |
| F |
10-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
race @ Murray |
| S |
11-Sep |
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8 |
8 miles E - 2-3 mile Tempo
finish |
| Week
Total |
54.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys |
15 |
IV |
M |
6-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
5 miles E |
| T |
7-Sep |
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PM |
5 |
race @ Dixie |
| W |
8-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
6 miles E - striders |
| R |
9-Sep |
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PM |
7 |
7 miles E - 2x200 |
| F |
10-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
6 miles E |
| S |
11-Sep |
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8 |
8 miles E - 2 mile Tempo
finish |
| Week
Total |
46 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Girls |
15 |
IV |
M |
6-Sep |
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PM |
5 |
5 miles E |
| T |
7-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
race @ Dixie |
| W |
8-Sep |
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PM |
5 |
5 miles E - striders |
| R |
9-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
5 miles E - 2x200 |
| F |
10-Sep |
AM |
3 |
3 miles |
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PM |
3 |
3 miles E |
| S |
11-Sep |
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8 |
8 miles E - 2 mile Tempo
finish |
| Week
Total |
40 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
15 |
III |
M |
6-Sep |
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PM |
3 |
3 miles E |
| T |
7-Sep |
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PM |
5 |
race @ Dixie |
| W |
8-Sep |
AM |
3 |
(boys) 3 miles E |
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PM |
4 |
DogPound AT - striders |
| R |
9-Sep |
AM |
3 |
(girls) 3 miles E |
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PM |
4 |
4 miles E - 2x200 |
| F |
10-Sep |
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PM |
4 |
4 miles E |
| S |
11-Sep |
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5 |
5 miles E |
| Week
Total |
28 |
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