|
|
| Pine
View XC Workouts |
|
|
|
|
|
|
|
|
|
| NOTES: |
Practice 7:00 AM Washington Elementary - KIDS'
SUMMER RUNNING CLUB Tues 9:00 AM Wash. Elem. |
|
Levels 3(Girls) and 2 move to Phase II - FRIDAY
practice @ Coral Canyon Park |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Boys |
7 |
II |
M |
12-Jul |
AM |
12 |
12 miles E |
| |
|
PM |
3 |
3 miles E |
| T |
13-Jul |
AM |
6 |
hills: 6x1min, 8x30sec |
| |
|
|
|
|
| W |
14-Jul |
AM |
8 |
8 miles E - striders |
| |
|
PM |
3 |
3 miles E |
| R |
15-Jul |
AM |
6 |
6 miles E |
| |
|
PM |
8 |
8 miles E - Club Run |
| F |
16-Jul |
AM |
6 |
6 miles Long Hill Run -
striders |
| |
|
|
|
|
| S |
17-Jul |
|
8 |
8 miles E |
| Week
Total |
60 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Boys |
7 |
II |
M |
12-Jul |
AM |
10 |
10 miles E |
| |
|
PM |
3 |
3 miles E |
| T |
13-Jul |
AM |
5 |
hills: 4x1min, 6x30sec |
| |
|
|
|
|
| W |
14-Jul |
AM |
5 |
5 miles E - striders |
| |
|
PM |
3 |
3 miles E |
| R |
15-Jul |
AM |
6 |
6 miles E |
| |
|
PM |
8 |
8 miles E - Club Run |
| F |
16-Jul |
AM |
5 |
5 miles Long Hill Run
-striders |
| |
|
|
|
|
| S |
17-Jul |
|
5 |
5 miles E |
| Week
Total |
50 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Girls |
7 |
II |
M |
12-Jul |
AM |
10 |
10 miles E |
| |
|
|
|
|
| T |
13-Jul |
AM |
5 |
hills: 4x1min, 6x30sec |
| |
|
PM |
3 |
3 miles E |
| W |
14-Jul |
AM |
6 |
6 miles E - striders |
| |
|
|
|
|
| R |
15-Jul |
AM |
6 |
6 miles E |
| |
|
PM |
3 |
3 miles E |
| F |
16-Jul |
AM |
5 |
5 miles Long Hill Run -
striders |
| |
|
|
|
|
| S |
17-Jul |
|
6 |
6 miles E |
| Week
Total |
44 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Girls |
7 |
II |
M |
12-Jul |
AM |
8 |
8 miles E |
| |
|
|
|
|
| T |
13-Jul |
AM |
4.5 |
hills: 3x1min, 5x30sec |
| |
|
PM |
3 |
3 miles E |
| W |
14-Jul |
AM |
6 |
6 miles E - striders |
| |
|
|
|
|
| R |
15-Jul |
AM |
6 |
6
miles E |
| |
|
PM |
3 |
3 miles E |
| F |
16-Jul |
AM |
5 |
5 miles Long Hill Run -
striders |
| |
|
|
|
|
| S |
17-Jul |
|
4.5 |
4.5 miles E |
| Week
Total |
40 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
7 |
II |
M |
12-Jul |
AM |
8 |
8 miles E |
| |
|
|
|
|
| T |
13-Jul |
AM |
4.5 |
hills: 3x1min, 5x30sec |
| |
|
PM |
3 |
3 miles E |
| W |
14-Jul |
AM |
6 |
6 miles E - striders |
| |
|
|
|
|
| R |
15-Jul |
AM |
6 |
6
miles E |
| |
|
PM |
3 |
3 miles E |
| F |
16-Jul |
AM |
5 |
5 miles Long Hill Run -
striders |
| |
|
|
|
|
| S |
17-Jul |
|
4.5 |
4.5 miles E |
| Week
Total |
40 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
7 |
II |
M |
12-Jul |
AM |
7 |
7 miles E |
| |
|
|
|
|
| T |
13-Jul |
AM |
4 |
hills: 3x1min, 3x30sec |
| |
|
PM |
3 |
3 miles E |
| W |
14-Jul |
AM |
5 |
5 miles E - striders |
| |
|
|
|
|
| R |
15-Jul |
AM |
5 |
5 miles E |
| |
|
PM |
3 |
3 miles E |
| F |
16-Jul |
AM |
5 |
5 miles Long Hill Run -
striders |
| |
|
|
|
|
| S |
17-Jul |
|
4 |
4 miles E |
| Week
Total |
36 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
7 |
I |
M |
12-Jul |
AM |
3-3.5 |
35 mins. (3-3.5 miles -
run/walk if needed) |
| |
|
|
|
|
| T |
13-Jul |
AM |
3-3.5 |
35 mins. (3-3.5 miles -
run/walk if needed) |
| |
|
|
|
|
| W |
14-Jul |
AM |
3-3.5 |
35 mins. (3-3.5 miles -
run/walk if needed) - striders |
| |
|
|
|
|
| R |
15-Jul |
AM |
3-3.5 |
35 mins. (3-3.5 miles -
run/walk if needed) |
| |
|
|
|
|
| F |
16-Jul |
AM |
3-3.5 |
35 mins. (3-3.5 miles -
run/walk if needed) - striders |
| |
|
|
|
|
| S |
17-Jul |
|
3-3.5 |
35 mins. (3-3.5 miles -
run/walk if needed) |
| Week
Total |
18-21 |
|
|
|
|
|
