Pine View Distance Workouts |
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NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon/Wed; AM practice @ 6:30; plyos Mon/Wed AM |
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Decathalon Mon-Fri |
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800, 1600-3200 |
LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
3-Boys |
10 |
Pre-Comp |
M |
24-Feb |
AM |
3 |
3 miles E |
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PM |
4 |
3 miles E / striders |
T |
25-Feb |
AM |
3 |
3 miles E - yoga |
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PM |
6 |
6 miles w/ 4x fartleks |
W |
26-Feb |
AM |
3 |
3 miles E |
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PM |
6 |
Kosmin #2 w/ DI warm/cool |
R |
27-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 7) |
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PM |
4 |
3 miles E / striders |
F |
28-Feb |
AM |
3 |
3 miles E |
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PM |
7.5 |
10x400 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool |
S |
1-Mar |
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10 |
10 miles E (finish with some AT if feeling good) |
Week Total |
52.5 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
3-Girls |
10 |
Pre-Comp |
M |
24-Feb |
AM |
3 |
3 miles E |
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PM |
4 |
3 miles E / striders |
T |
25-Feb |
AM |
3 |
3 miles E - yoga |
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PM |
4 |
4 miles w/ 4x fartleks |
W |
26-Feb |
AM |
3 |
3 miles E |
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PM |
4.5 |
Kosmin #2 w/Harts warm/cool |
R |
27-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 7) |
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PM |
4 |
3 miles E / striders |
F |
28-Feb |
AM |
3 |
3 miles E |
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PM |
6.5 |
10x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
S |
1-Mar |
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8 |
8 miles E (finish with some AT if feeling good) |
Week Total |
46 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
2-Boys |
10 |
Pre-Comp |
M |
24-Feb |
AM |
3 |
3 miles E (optional) |
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PM |
5 |
4 miles E / striders |
T |
25-Feb |
AM |
3 |
3 miles E - yoga |
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PM |
6 |
6 miles w/ 4x fartleks |
W |
26-Feb |
AM |
3 |
3 miles E |
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PM |
5 |
Kosmin #2 w/Harts warm/cool |
R |
27-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 7) |
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PM |
4 |
3 miles E / striders |
F |
28-Feb |
AM |
3 |
3 miles E (optional) |
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PM |
6.5 |
10x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
S |
1-Mar |
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8 |
8 miles E (finish with some AT if feeling good) |
Week Total |
49.5 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
2-Girls |
10 |
Pre-Comp |
M |
24-Feb |
AM |
3 |
3 miles E (optional) |
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PM |
4 |
3 miles E / striders |
T |
25-Feb |
AM |
3 |
3 miles E - yoga |
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PM |
4 |
3 miles w/ 4 fartleks |
W |
26-Feb |
AM |
3 |
3 miles E |
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PM |
4.5 |
Kosmin #2 w/Harts warm/cool |
R |
27-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 7) |
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PM |
4 |
3 miles E / striders |
F |
28-Feb |
AM |
3 |
3 miles E (optional) |
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PM |
6 |
8x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
S |
1-Mar |
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6 |
6 miles E (finish with some AT if feeling good) |
Week Total |
43 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
1 |
10 |
Pre-Comp |
M |
24-Feb |
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PM |
4 |
3 miles E / striders |
T |
25-Feb |
AM |
3 |
3 miles E - yoga (optional) |
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PM |
3 |
3 miles E |
W |
26-Feb |
AM |
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PM |
4.5 |
Kosmin #2 w/Harts warm/coo |
R |
27-Feb |
AM |
3 |
3 miles E (optional) - book disussion (Ch. 7) |
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PM |
4 |
3 miles E / striders |
F |
28-Feb |
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PM |
5.5 |
6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
S |
1-Mar |
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4 |
4 miles E (finish with some AT if feeling good) |
Week Total |
34.5 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
beginning |
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Base |
M |
25-Feb |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
T |
26-Feb |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
W |
27-Feb |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
R |
28-Feb |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
F |
1-Mar |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
S |
2-Mar |
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Week Total |
10-15 |
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