| Pine View XC Workouts |
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| NOTES: |
practice held @ PVHS, schedule: Mon-Fri after school, AM-Level 3 M-F, Level 2 M/W/F, Level 1 optional, beginners no AM |
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Tues: change clothes for practice then meet in Holt's room for meeting at 3:00 (DON'T BE LATE!) |
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plyos (AM - Mon/Wed); weights held after PM practice on Mon/Thur |
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RACE - Time Trial Wed (9/18) @ PV: 6th-8th 3:30; Girls 4:03; Boys 4:00 - meet for regular practice time |
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RACE - Sat (9/21) Bob Firman Invite: VBoys ? (depending on race) |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3A/B-Boys |
15 |
Comp |
M |
16-Sep |
AM |
3 |
3 miles E |
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PM |
11 |
5xMile repeats @ VO2Max 93% w/3min rec./ 2mile warm+cool to mileage |
| T |
17-Sep |
AM |
3 |
3 miles E |
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PM |
8 |
1 mile warm + 3/3 + 4x30secF + cool to 8 miles |
| W |
18-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
TIME TRIAL+ 5xstadium hill sprints w/warm and cool to mileage |
| R |
19-Sep |
AM |
4 |
3 miles E + 4x200 (grass) |
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PM |
3 |
3 miles E |
| F |
20-Sep |
AM |
4 |
4 miles E |
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PM |
4 |
3 miles E w/ striders |
| S |
21-Sep |
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7 |
RACE + warm/cool |
| Week Total |
57 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Girls |
15 |
Comp |
M |
16-Sep |
AM |
6.5 |
4x1K repeats @ VO2Max 93% - 3min rec. / 1.5mile warm+cool |
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PM |
3 |
3 miles E |
| T |
17-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
4 miles E w/ striders |
| W |
18-Sep |
AM |
4 |
4 miles E |
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PM |
6 |
TIME TRIAL+ 5xstadium hill sprints w/warm and cool to get distance |
| R |
19-Sep |
AM |
4 |
3 miles E + 4x200 (grass) |
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PM |
3 |
3 miles |
| F |
20-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
1 mile warm + 3/3 + 4x30secF + cool to 6 miles |
| S |
21-Sep |
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7 |
7 miles E w/ 1 mile fast finish |
| Week Total |
50.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys |
15 |
Comp |
M |
16-Sep |
AM |
3 |
3 miles E |
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PM |
6.5 |
4x1K repeats @ VO2Max 93% - 3min rec. / 1.5mile warm+cool |
| T |
17-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
4 miles E w/ striders |
| W |
18-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
TIME TRIAL+ 5xstadium hill sprints w/warm and cool to get distance |
| R |
19-Sep |
AM |
4 |
3 miles E + 4x200 (grass) |
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PM |
5 |
5 miles E |
| F |
20-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
1 mile warm + 3/3 + 4x30secF + cool to 6 miles |
| S |
21-Sep |
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7 |
7 miles E w/ 1 mile fast finish |
| Week Total |
51.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Girls |
15 |
Comp |
M |
16-Sep |
AM |
3 |
3 miles E |
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PM |
6.5 |
4x1K repeats @ VO2Max 93% - 3min rec. / 1.5mile warm+cool |
| T |
17-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
4 miles E w/ striders |
| W |
18-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
TIME TRIAL+ 5xstadium hill sprints w/warm and cool to get distance |
| R |
19-Sep |
AM |
3 |
3 miles E |
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PM |
4 |
3 miles E + 4x200 |
| F |
20-Sep |
AM |
3 |
3 miles E |
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PM |
5.5 |
1 mile warm + 3/3 + 4x30secF + cool to 5.5 miles |
| S |
21-Sep |
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5 |
5 miles E w/ .5 fast finish |
| Week Total |
46 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
15 |
Comp |
M |
16-Sep |
AM |
3 |
3 miles E (optional) |
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PM |
5 |
3x1K repeats @ VO2Max 93% - 3min rec. / 1.5mile warm+cool |
| T |
17-Sep |
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PM |
4 |
3 miles E w/ striders |
| W |
18-Sep |
AM |
3 |
3 miles E (optional) |
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PM |
5 |
TIME TRIAL+ 5xstadium hill sprints w/warm and cool to get distance |
| R |
19-Sep |
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PM |
4 |
3 miles E + 4x200 |
| F |
20-Sep |
AM |
3 |
3 miles E (optional) |
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4 |
1 mile warm + 3/3 + 4x30secF + cool to 4 miles |
| S |
21-Sep |
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3 |
3 miles |
| Week Total |
26.5-35.5 |
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