| Pine View XC Workouts |
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| NOTES: |
practice @ PVHS, schedule: Mon-Fri 3:00p, AM-Level 3 M-F, Level 2 M/W/F (opt T/R), Level 1 optional, beginners no AM, Vars. Girls 5:45a W (not M) |
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weights and plyos held after PM practice on Mon/Wed - early out MONDAY… practice right after school |
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RACE - VARSITY ONLY - Fri(9/13) Herriman (Providence MS): Varsity girls-5:15, varsity boys-5:45 |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3A-Boys: Byron, Abel, Matt |
14 |
Comp |
M |
9-Sep |
AM |
3 |
3 miles E |
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PM |
12 |
6xMile repeats @ VO2Max 91% - 3min rec. / 2mile warm+cool to mileage |
| T |
10-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
1 mile warm + 1/1 + cool to 6 miles |
| W |
11-Sep |
AM |
3 |
3 miles E |
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PM |
7.25 |
Michigan w/ 1mile warm/cool w/ striders |
| R |
12-Sep |
AM |
3 |
3 miles E (Grass) |
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PM |
6 |
5 miles E + 4x200 |
| F |
13-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
RACE + warm/cool |
| S |
14-Sep |
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10 |
10 miles w/ .5 mile fast finish |
| Week Total |
63.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3B-Boys Reed, Dave, Kyler, Colton |
14 |
Comp |
M |
9-Sep |
AM |
3 |
3 miles E |
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PM |
12 |
6xMile repeats @ VO2Max 91% - 3min rec. / 2mile warm+cool to mileage |
| T |
10-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
1 mile warm + 1/1 + cool to 6 miles |
| W |
11-Sep |
AM |
3 |
3 miles E |
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|
PM |
7.25 |
Michigan w/ 1mile warm/cool w/ striders |
| R |
12-Sep |
AM |
3 |
3 miles E (Grass) |
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PM |
6 |
5 miles E + 4x200 |
| F |
13-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
RACE + warm/cool - JV:4x2min w/1min rec + 5x400 I w/30sec rec w/ DI warm/cool |
| S |
14-Sep |
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8 |
8 miles w/ .5 mile fast finish |
| Week Total |
61.25 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3-Girls |
14 |
Comp |
M |
9-Sep |
AM |
3 |
3 miles E |
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PM |
7.25 |
5x1K repeats @ VO2Max 91% - 3min rec. / 1.5mile warm+cool |
| T |
10-Sep |
AM |
3 |
3 miles |
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PM |
5.5 |
1 mile warm + 1/1 + cool to 5.5 miles |
| W |
11-Sep |
AM |
6.25 |
Michigan w/ 1mile warm/cool |
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PM |
3 |
3 miles E |
| R |
12-Sep |
AM |
3 |
3 miles E (Grass) |
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PM |
4 |
3 miles E + 4x200 |
| F |
13-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
RACE + warm/cool |
| S |
14-Sep |
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7 |
7 miles w/ .5 mile fast finish |
| Week Total |
52 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys |
14 |
Comp |
M |
9-Sep |
AM |
3 |
3 miles E |
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PM |
7.25 |
5x1K repeats @ VO2Max 91% - 3min rec. / 1.5mile warm+cool |
| T |
10-Sep |
AM |
3 |
3 miles E |
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PM |
5.5 |
1 mile warm + 1/1 + cool to 5.5 miles |
| W |
11-Sep |
AM |
3 |
3 miles E |
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PM |
7.25 |
Michigan w/ 1mile warm/cool w/ striders |
| R |
12-Sep |
AM |
3 |
3 miles E (Grass) |
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PM |
6 |
5 miles E + 4x200 |
| F |
13-Sep |
AM |
3 |
3 miles E |
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PM |
4 |
4 miles E |
| S |
14-Sep |
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6 |
6 miles E |
| Week Total |
51 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-Girls |
14 |
Comp |
M |
9-Sep |
AM |
3 |
3 miles E |
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|
PM |
7.25 |
5x1K repeats @ VO2Max 91% - 3min rec. / 1.5mile warm+cool |
| T |
10-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
1 mile warm + 1/1 + cool to 5 miles |
| W |
11-Sep |
AM |
3 |
3 miles E |
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|
PM |
7.25 |
Michigan w/ 1mile warm/cool w/ striders |
| R |
12-Sep |
AM |
3 |
3 miles E (Grass) |
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PM |
4 |
3 miles E + 4x200 |
| F |
13-Sep |
AM |
3 |
3 miles E |
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PM |
3 |
3 miles E |
| S |
14-Sep |
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5 |
5 miles E |
| Week Total |
46.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
14 |
Comp |
M |
9-Sep |
AM |
3 |
3 miles E (optional) |
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PM |
4 |
3 miles E + 4x200 |
| T |
10-Sep |
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PM |
3 |
.5 mile warm + 1/1 + cool to 3 miles |
| W |
11-Sep |
AM |
3 |
3 miles E (optional) |
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PM |
4 |
3 miles E w/ striders |
| R |
12-Sep |
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PM |
4 |
3 miles E + 4x200 |
| F |
13-Sep |
AM |
3 |
3 miles E (optional) |
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3 |
3 miles E |
| S |
14-Sep |
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3 |
3 miles E |
| Week Total |
21-30 |
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Week |
Phase |
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Date |
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Mileage |
Workout |
| beginner |
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Base |
M |
9-Sep |
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PM |
4 |
2x1K repeats @ VO2Max 89% - 3min rec. / 1mile warm+cool to mileage |
| T |
10-Sep |
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PM |
3 |
.5 mile warm + 1/1 + cool to 3 miles |
| W |
11-Sep |
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PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| R |
12-Sep |
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PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| F |
13-Sep |
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PM |
2 |
2 miles E (20-30 min. run/walk) |
| S |
14-Sep |
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3 |
3 miles E |
| Week Total |
16 |
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