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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 |
16 |
IV |
M |
13-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 |
| T |
14-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
Dog Pound AT (extended
route) 3x's 1/2 mile hard, 2 min 6:00 pace |
| W |
15-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
7 miles E - striders |
| R |
16-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
6 miles E - 2x200 |
| F |
17-Sep |
AM |
3 |
3 miles E |
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PM |
8 |
race @ Provo |
| S |
18-Sep |
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9 |
State Course x3 - 3sets
2min hard/1min easy, 1min h/30s e, 30s h/30s e |
| Week
Total |
60 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3B-Boys |
16 |
IV |
M |
13-Sep |
AM |
3 |
3 miles E |
| |
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PM |
8 |
4x30 secs(w/1 min
rec)+4x800 (w/2 min rec)+3x1000(w/1 min rec)-2 mile warm/cool |
| T |
14-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
Dog Pound AT (extended
route) 3x's 1/2 mile hard, 2 min 6:00 pace |
| W |
15-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
7 miles E - striders |
| R |
16-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
6 miles E - 2x200 |
| F |
17-Sep |
AM |
3 |
3 miles E |
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PM |
8 |
race @ Provo |
| S |
18-Sep |
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9 |
State Course x3 - 3sets
2min hard/1min easy, 1min h/30s e, 30s h/30s e |
| Week
Total |
59 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3A-Girls |
16 |
IV |
M |
13-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
4x30 secs(w/1 min
rec)+3x800 (w/2 min rec)+3x1000(w/1 min rec)-2 mile warm/cool |
| T |
14-Sep |
AM |
3 |
3 miles E |
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PM |
4 |
Dog Pound AT |
| W |
15-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
6 miles E - striders |
| R |
16-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
5 miles E - 2x200 |
| F |
17-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
race @ Provo |
| S |
18-Sep |
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9 |
State Course x3 - 3sets
2min hard/1min easy, 1min h/30s e, 30s h/30s e |
| Week
Total |
52 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3B-Girls |
16 |
IV |
M |
13-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
4x30 secs(w/1 min
rec)+3x800 (w/2 min rec)+2x1000(w/1 min rec)-2 mile warm/cool |
| T |
14-Sep |
AM |
3 |
3 miles E |
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PM |
4 |
Dog Pound AT |
| W |
15-Sep |
AM |
3 |
3 miles E |
| |
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PM |
5 |
5 miles E - striders |
| R |
16-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
5 miles E - 2x200 |
| F |
17-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
race @ Provo |
| S |
18-Sep |
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9 |
State Course x2 - 2sets
2min hard/1min easy, 1min h/30s e, 30s h/30s e |
| Week
Total |
50 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys |
16 |
IV |
M |
13-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)-2 mile warm/cool |
| T |
14-Sep |
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PM |
4 |
Dog Pound AT |
| W |
15-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
6 miles E - striders |
| R |
16-Sep |
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PM |
5 |
5 miles E - 2x200 |
| F |
17-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
race @ Provo |
| S |
18-Sep |
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6 |
State Course x2 - 2sets
2min hard/1min easy, 1min h/30s e, 30s h/30s e |
| Week
Total |
42 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Girls |
16 |
IV |
M |
13-Sep |
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PM |
7 |
4x30 secs(w/1 min
rec)+2x800 (w/2 min rec)+2x1000(w/1 min rec)-2 mile warm/cool |
| T |
14-Sep |
AM |
3 |
3 miles E |
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PM |
4 |
Dog Pound AT |
| W |
15-Sep |
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| |
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PM |
5 |
5 miles E - striders |
| R |
16-Sep |
AM |
3 |
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| |
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PM |
5 |
5 miles E - 2x200 |
| F |
17-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
race @ Provo |
| S |
18-Sep |
|
9 |
State Course x2 - 2sets
2min hard/1min easy, 1min h/30s e, 30s h/30s e |
| Week
Total |
44 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
16 |
III |
M |
13-Sep |
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PM |
4 |
4 miles E |
| T |
14-Sep |
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PM |
4 |
Dog Pound AT |
| W |
15-Sep |
AM |
3 |
(boys) 3 miles E |
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PM |
4 |
4 miles E |
| R |
16-Sep |
AM |
3 |
(girls) 3 miles E |
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PM |
4 |
4 miles E - 2x200 |
| F |
17-Sep |
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PM |
5 |
race @ Provo |
| S |
18-Sep |
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3 |
State Course |
| Week
Total |
28 |
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