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Pine
View XC Workouts |
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NOTES: |
Practice 7:00 AM Washington Elementary - KIDS'
SUMMER RUNNING CLUB Thur 8:30 AM Wash. Elem. |
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Friday practice at Vernon Worthen Park (middle of
St. George) - weights Tues/Fri @ 2:00 PVHS (time may change) |
LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
3-Boys |
6 |
I |
M |
11-Jul |
AM |
7 |
7 miles E / striders |
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T |
12-Jul |
AM |
5 |
5 miles E / dirt |
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PM |
3 |
3 miles E / weights |
W |
13-Jul |
AM |
8 |
8 miles E / striders |
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R |
14-Jul |
AM |
5 |
5 miles E / Grass |
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F |
15-Jul |
AM |
7 |
7 miles E |
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PM |
3 |
3 miles E / weights |
S |
16-Jul |
|
6 |
6 miles E |
Week
Total |
44 |
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LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
3-Girls |
6 |
I |
M |
11-Jul |
AM |
6 |
6 miles E / striders |
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|
T |
12-Jul |
AM |
5 |
5 miles E/ dirt |
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|
PM |
3 |
3 miles E / weights |
W |
13-Jul |
AM |
7 |
7 miles E / striders |
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R |
14-Jul |
AM |
4 |
4 miles E / Grass |
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F |
15-Jul |
AM |
6 |
6 miles E |
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PM |
3 |
3 miles E / weights |
S |
16-Jul |
|
5 |
5 miles E |
Week
Total |
39 |
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LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
6 |
I |
M |
11-Jul |
AM |
7 |
7 miles E / striders |
|
|
|
|
|
T |
12-Jul |
AM |
5 |
5 miles E/ dirt |
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|
PM |
3 |
3 miles E / weights |
W |
13-Jul |
AM |
4 |
4 miles E / striders |
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|
R |
14-Jul |
AM |
4 |
4 miles E / Grass |
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F |
15-Jul |
AM |
5 |
5 miles E |
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|
PM |
3 |
3 miles E / weights |
S |
16-Jul |
|
5 |
5 miles E |
Week
Total |
36 |
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LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
6 |
I |
M |
11-Jul |
AM |
4 |
4 miles E / striders |
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|
|
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|
T |
12-Jul |
AM |
5 |
5 miles E/ dirt |
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|
PM |
3 |
3 miles E / weights |
W |
13-Jul |
AM |
4 |
4 miles E / striders |
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|
R |
14-Jul |
AM |
4 |
4 miles E / Grass |
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F |
15-Jul |
AM |
6 |
6 miles E |
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|
PM |
3 |
3 miles E / weights |
S |
16-Jul |
|
4 |
4 miles E |
Week
Total |
33 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
1 |
6 |
I |
M |
11-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) / striders |
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T |
12-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) / dirt |
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3 optional |
3 miles E / weights |
W |
13-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) / striders |
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R |
14-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) / Grass |
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F |
15-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) |
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3 optional |
3 miles E / weights |
S |
16-Jul |
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3-4 |
40 mins. (3-4 miles -
run/walk if needed) |
Week
Total |
18-30 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
beginning |
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I |
M |
11-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / striders |
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T |
12-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / dirt |
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W |
13-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / striders |
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R |
14-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / Grass |
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F |
15-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
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S |
16-Jul |
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2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
Week
Total |
12-18 |
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