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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 -
Boys Varsity Race @ Nebo on Friday - Homecoming activities this week:
Monday Paint the Town, Weds. Parade, Friday Halftime torch |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3A-Boys |
17 |
IV |
M |
20-Sep |
AM |
3 |
3 miles E |
| |
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PM |
9 |
ladder - 600-1200 |
| T |
21-Sep |
AM |
3 |
3 miles E |
| |
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PM |
9 |
Michigan |
| W |
22-Sep |
AM |
3 |
3 miles E |
| |
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PM |
5 |
5 miles E - striders |
| R |
22-Sep |
AM |
3 |
3 miles E |
| |
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PM |
6 |
6 miles E - 2x200 |
| F |
23-Sep |
AM |
3 |
3 miles E |
| |
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PM |
8 |
race @ Nebo |
| S |
24-Sep |
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12 |
12 miles - 3 miles Tempo
finish |
| Week
Total |
64 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3B-Boys |
17 |
IV |
M |
20-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
pyramid 600-1200 |
| T |
21-Sep |
AM |
3 |
3 miles E |
| |
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PM |
8 |
Michigan |
| W |
22-Sep |
AM |
3 |
3 miles E |
| |
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PM |
5 |
5 miles E - striders |
| R |
22-Sep |
AM |
3 |
3 miles E |
| |
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PM |
6 |
6 miles E - 2x200 |
| F |
23-Sep |
AM |
3 |
3 miles E |
| |
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PM |
8 |
race @ Provo |
| S |
24-Sep |
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10 |
10 miles - 3 miles Tempo
finish |
| Week
Total |
60 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3A-Girls |
17 |
IV |
M |
20-Sep |
AM |
3 |
3 miles E |
| |
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PM |
6 |
6 miles E - striders |
| T |
21-Sep |
AM |
3 |
3 miles E |
| |
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PM |
7 |
Michigan |
| W |
22-Sep |
AM |
3 |
3 miles E |
| |
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PM |
6 |
6 miles E - striders |
| R |
22-Sep |
AM |
3 |
3 miles E |
| |
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PM |
5 |
5 miles E - 2x200 |
| F |
23-Sep |
AM |
3 |
3 miles E |
| |
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PM |
8 |
pyramid 600-1200 |
| S |
24-Sep |
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9 |
9 miles - 2 miles Tempo
finish |
| Week
Total |
56 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3B-Girls |
17 |
IV |
M |
20-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
6 miles E - striders |
| T |
21-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
Michigan |
| W |
22-Sep |
AM |
3 |
3 miles E |
| |
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PM |
5 |
5 miles E - striders |
| R |
22-Sep |
AM |
3 |
3 miles E |
| |
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PM |
5 |
5 miles E - 2x200 |
| F |
23-Sep |
AM |
3 |
3 miles E |
| |
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PM |
8 |
pyramid 600-1200 |
| S |
24-Sep |
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8 |
8 miles - 2 miles Tempo
finish |
| Week
Total |
54 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys |
17 |
IV |
M |
20-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
6 miles E - striders |
| T |
21-Sep |
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| |
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PM |
7 |
Michigan |
| W |
22-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
6 miles E - striders |
| R |
22-Sep |
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| |
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PM |
5 |
5 miles E - 2x200 |
| F |
23-Sep |
AM |
3 |
3 miles E |
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PM |
8 |
pyramid 600-1200 |
| S |
24-Sep |
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8 |
8 miles - 2 miles Tempo
finish |
| Week
Total |
49 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-Girls |
17 |
IV |
M |
20-Sep |
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PM |
5 |
5 miles E - striders |
| T |
21-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
Michigan |
| W |
22-Sep |
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| |
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PM |
5 |
5 miles E - striders |
| R |
22-Sep |
AM |
3 |
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| |
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PM |
5 |
5 miles E - 2x200 |
| F |
23-Sep |
AM |
3 |
3 miles E |
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PM |
8 |
pyramid 600-1200 |
| S |
24-Sep |
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8 |
8 miles - 2 miles Tempo
finish |
| Week
Total |
47 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
17 |
IV |
M |
20-Sep |
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| |
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PM |
4 |
4 miles E |
| T |
21-Sep |
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PM |
4 |
Dog Pound AT |
| W |
22-Sep |
AM |
3 |
(boys) 3 miles E |
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PM |
4 |
4 miles E |
| R |
22-Sep |
AM |
3 |
(girls) 3 miles E |
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PM |
4 |
4 miles E - 2x200 |
| F |
23-Sep |
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| |
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PM |
6 |
600, 800, 1000, 1200 |
| S |
24-Sep |
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6 |
6 miles E |
| Week
Total |
31 |
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