| 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 (optional toher days), Level 1 optional, Varsity Girls M/W 5:45AM |
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weights and plyos held after PM practice on Mon/Wed |
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RACE - Fri (9/28) Cedar Invite (Cedar HS): 6-8th 3:30, JV Girls 4:00, JV Boys 4:30, Varsity Girls 5:00, Varsity Boys 5:30 |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3A/B-Boys |
17 |
Comp |
M |
30-Sep |
AM |
3 |
3 miles E |
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PM |
9 |
2 Mile + 2xMile repeats @ best ave+ w/3min+ rec./ 2mile warm+cool to mileage |
| T |
1-Oct |
AM |
3 |
3 miles E |
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PM |
6.25 |
Michigan w/ 1mile warm/cool |
| W |
2-Oct |
AM |
3 |
3 miles E |
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PM |
6 |
2 miles E + 4x400R + 2 miles E + 4xstadium hill sprints + 4x100F |
| R |
3-Oct |
AM |
3 |
3 miles E |
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PM |
6 |
5 miles E + 4x200F |
| F |
4-Oct |
AM |
3 |
3 miles E |
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PM |
7 |
RACE + warm/cool |
| S |
5-Oct |
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8 |
4x(2minH+1minE, 1minH+30secE, 30secH+30secE) w/2warm 1cool |
| Week Total |
57.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Girls |
17 |
Comp |
M |
30-Sep |
AM |
5 |
2K + 1K @ best ave w/3min rec./ 1mile warm+cool to mileage |
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PM |
3 |
3 miles E |
| T |
1-Oct |
AM |
4 |
1 miles E + 4x400R + 1 miles E + 4xstadium hill sprints + 4x100F |
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PM |
3 |
3 miles E |
| W |
2-Oct |
AM |
6.25 |
Michigan w/ 1mile warm/cool |
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PM |
3 |
3 miles E |
| R |
3-Oct |
AM |
3 |
3 miles E |
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PM |
4 |
3 miles E + 4x200F |
| F |
4-Oct |
AM |
3 |
3 miles E |
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PM |
6 |
RACE + warm/cool |
| S |
5-Oct |
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6.5 |
3x(2minH+1minE, 1minH+30secE, 30secH+30secE) w/1warm 1cool |
| Week Total |
46.75 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys |
17 |
Comp |
M |
30-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
2K + 1K @ best ave w/3min rec./ 1mile warm+cool to mileage |
| T |
1-Oct |
AM |
3 |
3 miles E |
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PM |
6.25 |
Michigan w/ 1mile warm/cool |
| W |
2-Oct |
AM |
3 |
3 miles E |
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PM |
5 |
2 miles E + 4x400R + 1 mile E + 4xstadium hill sprints + 4x100F |
| R |
3-Oct |
AM |
3 |
3 miles E |
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PM |
4 |
3 miles E + 4x200F |
| F |
4-Oct |
AM |
3 |
3 miles E |
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PM |
6 |
RACE + warm/cool |
| S |
5-Oct |
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6.5 |
3x(2minH+1minE, 1minH+30secE, 30secH+30secE) w/1warm 1cool |
| Week Total |
47.75 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Girls |
17 |
Comp |
M |
30-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
2K + 1K @ best ave w/3min rec./ 1mile warm+cool to mileage |
| T |
1-Oct |
AM |
3 |
3 miles E |
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PM |
6.25 |
Michigan w/ 1mile warm/cool |
| W |
2-Oct |
AM |
3 |
3 miles E |
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PM |
4 |
1 mile E + 4x400R + 1 mile E + 4xstadium hill sprints + 4x100F |
| R |
3-Oct |
AM |
3 |
3 miles E |
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PM |
4 |
3 miles E + 4x200F |
| F |
4-Oct |
AM |
3 |
3 miles E |
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PM |
5 |
RACE + warm/cool |
| S |
5-Oct |
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5 |
2x(2minH+1minE, 1minH+30secE, 30secH+30secE) w/1warm 1cool |
| Week Total |
44.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
17 |
Comp |
M |
30-Sep |
AM |
3 |
3 miles E (optional) |
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PM |
5 |
2K + 1K @ best ave w/3min rec./ 1mile warm+cool to mileage |
| T |
1-Oct |
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PM |
4 |
2 mile Tempo w/ 1 mile warm/cool |
| W |
2-Oct |
AM |
3 |
3 miles E (optional) |
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PM |
3 |
1 mile E + 2x400R + 1 mile E + 2xstadium hill sprints + 2x100F |
| R |
3-Oct |
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PM |
4 |
3 miles E + 4x200 |
| F |
4-Oct |
AM |
3 |
3 miles E (optional) |
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PM |
5 |
RACE + warm/cool |
| S |
5-Oct |
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3 |
3 miles E |
| Week Total |
24-33 |
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