| Member Since: Aug 06, 2007 Gender: Male Goal Type: Highschool Champ Running Accomplishments: This site is intended to give Pine View High School distance runners useful information regarding upcoming workouts (it only says "male" because the blog made me choose and I am a guy so...). Others are more than welcome to look in and view and make comments about our training, or view any of the many members of the team who have fastrunningblogs.
Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| |
| Pine View Distance Workouts |
|
|
|
|
|
|
|
|
|
| NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS; AM practice @ 6:00 |
| |
|
| |
800, 1600-3200 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
7 |
Base |
M |
3-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
4x1600 (85-87%) w/3min rec, Harts warm/cool |
| T |
4-Feb |
AM |
3 |
3 miles E - yoga |
| |
|
PM |
5 |
5 miles E (trail) |
| W |
5-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
10 |
18-35min AT (mile+1min) |
| R |
6-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 3-4) |
| |
|
PM |
6 |
Old Man Hills (1x800,2x400,4x200) |
| F |
7-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E / striders |
| S |
8-Feb |
|
6 |
15minLT (mile+35/40sec) |
| Week Total |
55 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
7 |
Base |
M |
3-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
4x1000 (85-87%) w/3min rec, Harts warm/cool |
| T |
4-Feb |
AM |
3 |
3 miles E - yoga |
| |
|
PM |
4 |
4 miles E (trail) |
| W |
5-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
18-24min AT (mile+1min) |
| R |
6-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 3-4) |
| |
|
PM |
6 |
Old Man Hills (1x800,2x400,4x200) |
| F |
7-Feb |
|
3 |
3 miles E |
| |
|
PM |
4 |
3 miles E / striders |
| S |
8-Feb |
|
5 |
10-15minLT (mile+35/40sec) |
| Week Total |
47.5 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
7 |
Base |
M |
3-Feb |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
7 |
4x1600 (85-87%) w/3min rec, Harts warm/cool |
| T |
4-Feb |
AM |
3 |
3 miles E - yoga |
| |
|
PM |
5 |
5 miles E (trail) |
| W |
5-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
10 |
18-35min AT (mile+1min) |
| R |
6-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 3-4) |
| |
|
PM |
6 |
Old Man Hills (1x800,2x400,4x200) |
| F |
7-Feb |
|
3 |
3 miles E (optional) |
| |
|
PM |
6 |
3-5 miles E / striders |
| S |
8-Feb |
|
6 |
15minLT (mile+35/40sec) |
| Week Total |
55 |
47-55 miles |
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
7 |
Base |
M |
3-Feb |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5.5 |
4x1000 (85-87%) w/3min rec, Harts warm/cool |
| T |
4-Feb |
AM |
3 |
3 miles E - yoga |
| |
|
PM |
4 |
4 miles E (trail) |
| W |
5-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
18min AT (mile+1min) |
| R |
6-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 3-4) |
| |
|
PM |
6 |
Old Man Hills (1x800,2x400,4x200) |
| F |
7-Feb |
|
3 |
3 miles E (optional) |
| |
|
PM |
4 |
3 miles E / striders |
| S |
8-Feb |
|
5 |
10-15minLT (mile+35/40sec) |
| Week Total |
47.5 |
41.5-47.5 miles |
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
7 |
Base |
M |
3-Feb |
|
|
|
| |
|
PM |
5.5 |
4x1000 (85-87%) w/3min rec, Harts warm/cool |
| T |
4-Feb |
AM |
3 |
3 miles E - yoga (optional) |
| |
|
PM |
3 |
3 miles E (trail) |
| W |
5-Feb |
|
|
|
| |
|
PM |
6 |
18min AT (mile+1min) |
| R |
6-Feb |
AM |
3 |
3 miles E (optional) - book disussion (Ch. 3-4) |
| |
|
PM |
5 |
Old Man Hills (1x800,2x400) |
| F |
7-Feb |
|
|
|
| |
|
PM |
4 |
3 miles E / striders |
| S |
8-Feb |
|
5 |
10-15minLT (mile+35/40sec) |
| Week Total |
34.5 |
28.5-34.5 |
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginning |
|
Base |
M |
3-Feb |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| T |
4-Feb |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| W |
5-Feb |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| R |
6-Feb |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| F |
7-Feb |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| S |
8-Feb |
|
|
|
| Week Total |
10-15 |
|
| | Add Comment |
| |
| Pine View Distance Workouts |
|
|
|
|
|
|
|
|
|
| NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:30; plyos Tues,Thurs AM |
| |
ROOT BEER MILE FRI AT LUNCH - MR. PVHS 5K Saturday |
| |
800, 1600-3200 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
8 |
Pre-Comp |
M |
10-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
4x1600 (85-89%) w/3min rec, Harts warm/cool |
| T |
11-Feb |
AM |
3 |
3 miles E - yoga |
| |
|
PM |
6 |
1600m Time Trial + warm/cool / striders |
| W |
12-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
10 |
18-40min AT (mile+1min) |
| R |
13-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 5-6) |
| |
|
PM |
6.5 |
10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool |
| F |
14-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles E (trail) |
| S |
15-Feb |
|
6 |
15minLT (mile+35/40sec) |
| Week Total |
55.5 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
8 |
Pre-Comp |
M |
10-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
4x1000 (85-89%) w/3min rec, Harts warm/cool |
| T |
11-Feb |
AM |
3 |
3 miles E - yoga |
| |
|
PM |
6 |
1600m Time Trial + warm/cool / striders |
| W |
12-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
18-24min AT (mile+1min) |
| R |
13-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 5-6) |
| |
|
PM |
5.5 |
10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| F |
14-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
4 miles E (trail) |
| S |
15-Feb |
|
5 |
10-15minLT (mile+35/40sec) |
| Week Total |
49 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
8 |
Pre-Comp |
M |
10-Feb |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
7 |
4x1600 (85-89%) w/3min rec, Harts warm/cool |
| T |
11-Feb |
AM |
3 |
3 miles E - yoga |
| |
|
PM |
6 |
1600m Time Trial + warm/cool / striders |
| W |
12-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
10 |
18-40min AT (mile+1min) |
| R |
13-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 5-6) |
| |
|
PM |
6.5 |
10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool |
| F |
14-Feb |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5 |
5 miles E (trail) |
| S |
15-Feb |
|
6 |
15minLT (mile+35/40sec) |
| Week Total |
55.5 |
49-55 |
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
8 |
Pre-Comp |
M |
10-Feb |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5.5 |
4x1000 (85-89%) w/3min rec, Harts warm/cool |
| T |
11-Feb |
AM |
3 |
3 miles E - yoga |
| |
|
PM |
6 |
1600m Time Trial + warm/cool / striders |
| W |
12-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
18-24min AT (mile+1min) |
| R |
13-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 5-6) |
| |
|
PM |
5.5 |
10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| F |
14-Feb |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
4 miles E (trail) |
| S |
15-Feb |
|
5 |
10-15minLT (mile+35/40sec) |
| Week Total |
49 |
43-49 |
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
8 |
Pre-Comp |
M |
10-Feb |
|
|
|
| |
|
PM |
5 |
1600m Time Trial + warm/cool / striders |
| T |
11-Feb |
AM |
3 |
3 miles E - yoga (optional) |
| |
|
PM |
5 |
1600m Time Trial + warm/cool / striders |
| W |
12-Feb |
|
|
|
| |
|
PM |
6 |
18min AT (mile+1min) |
| R |
13-Feb |
AM |
3 |
3 miles E (optional) - book disussion (Ch. 5-6) |
| |
|
PM |
5 |
8x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| F |
14-Feb |
|
|
|
| |
|
PM |
3 |
3 miles E (trail) |
| S |
15-Feb |
|
5 |
5-10minLT (mile+35/40sec) |
| Week Total |
35 |
29-35 miles |
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginning |
|
Base |
M |
10-Feb |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| T |
11-Feb |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| W |
12-Feb |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| R |
13-Feb |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| F |
14-Feb |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| S |
15-Feb |
|
|
|
| Week Total |
10-15 |
|
| | Add Comment |
| |
| Pine View Distance Workouts |
|
|
|
|
|
|
|
|
|
| NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS; AM practice @ 6:30; plyos AM Tues/Thurs; run on own Monday |
| |
|
| |
800, 1600-3200 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
9 |
Pre-Comp |
M |
17-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
4x1600 (85-89%) w/3min rec, Harts warm/cool |
| T |
18-Feb |
AM |
3 |
3 miles E - yoga |
| |
|
PM |
7 |
16x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| W |
19-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
15 minLT (or 10 miles 18-40 min AT) |
| R |
20-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 6) |
| |
|
PM |
5 |
5 miles E (trail) |
| F |
21-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles E / striders |
| S |
22-Feb |
|
14 |
DogTown - if not running 1/2 then 6 miles w/15min LT Tempo |
| Week Total |
59 |
(55 if not running 1/2) |
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
9 |
Pre-Comp |
M |
17-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
4x1000 (85-89%) w/3min rec, Harts warm/cool |
| T |
18-Feb |
AM |
3 |
3 miles E - yoga |
| |
|
PM |
6 |
12x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| W |
19-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
10-15 minLT (or 8 miles 18-30 min AT) |
| R |
20-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 6) |
| |
|
PM |
4 |
4 miles E (trail) |
| F |
21-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles E / striders |
| S |
22-Feb |
|
14 |
DogTown - if not running 1/2 then 5 miles w/10-15min LT Tempo |
| Week Total |
53.5 |
(47.5 if not running 1/2) |
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
9 |
Pre-Comp |
M |
17-Feb |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
8 |
4x1600 (85-89%) w/3min rec, Harts warm/cool |
| T |
18-Feb |
AM |
3 |
3 miles E - yoga |
| |
|
PM |
7 |
16x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| W |
19-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
15 minLT (or 10 miles 18-40 min AT) |
| R |
20-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 6) |
| |
|
PM |
5 |
5 miles E (trail) |
| F |
21-Feb |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
3 miles E / striders |
| S |
22-Feb |
|
14 |
DogTown - if not running 1/2 then 6 miles w/15min LT Tempo |
| Week Total |
59 |
(55 if not running 1/2; 53 if not running M/F AM) |
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
9 |
Pre-Comp |
M |
17-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
4x1000 (85-89%) w/3min rec, Harts warm/cool |
| T |
18-Feb |
AM |
3 |
3 miles E - yoga |
| |
|
PM |
5.5 |
10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| W |
19-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
10-15 minLT (or 7 miles 18-30 min AT) |
| R |
20-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 6) |
| |
|
PM |
4 |
4 miles E (trail) |
| F |
21-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles E / striders |
| S |
22-Feb |
|
14 |
DogTown - if not running 1/2 then 5 miles w/10-15min LT Tempo |
| Week Total |
53 |
(46.5 if not running 1/2; 47 if not running M/F AM) |
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
9 |
Pre-Comp |
M |
17-Feb |
|
|
|
| |
|
PM |
5.5 |
4x1000 (85-89%) w/3min rec, Harts warm/cool |
| T |
18-Feb |
AM |
3 |
3 miles E - yoga (optional) |
| |
|
PM |
5 |
8x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| W |
19-Feb |
|
|
|
| |
|
PM |
6 |
18min AT (or 5 miles 5-10 min LT) |
| R |
20-Feb |
AM |
3 |
3 miles E (optional) - book disussion (Ch. 5-6) |
| |
|
PM |
5 |
8x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| F |
21-Feb |
|
|
|
| |
|
PM |
4 |
3 miles E / striders |
| S |
22-Feb |
|
5 |
5-10 min LT or 6 miles 18 min AT |
| Week Total |
36.5 |
(30.5 if not running T/R AM) |
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginning |
|
Base |
M |
17-Feb |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| T |
18-Feb |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| W |
19-Feb |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| R |
20-Feb |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| F |
21-Feb |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| S |
22-Feb |
|
|
|
| Week Total |
10-15 |
|
| | Add Comment |
| |
| Pine View Distance Workouts |
|
|
|
|
|
|
|
|
|
| NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon/Wed; AM practice @ 6:30; plyos Mon/Wed AM |
| |
Decathalon Mon-Fri |
| |
800, 1600-3200 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
10 |
Pre-Comp |
M |
24-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles E / striders |
| T |
25-Feb |
AM |
3 |
3 miles E - yoga |
| |
|
PM |
6 |
6 miles w/ 4x fartleks |
| W |
26-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
Kosmin #2 w/ DI warm/cool |
| R |
27-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 7) |
| |
|
PM |
4 |
3 miles E / striders |
| F |
28-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
7.5 |
10x400 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool |
| S |
1-Mar |
|
10 |
10 miles E (finish with some AT if feeling good) |
| Week Total |
52.5 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
10 |
Pre-Comp |
M |
24-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles E / striders |
| T |
25-Feb |
AM |
3 |
3 miles E - yoga |
| |
|
PM |
4 |
4 miles w/ 4x fartleks |
| W |
26-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
4.5 |
Kosmin #2 w/Harts warm/cool |
| R |
27-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 7) |
| |
|
PM |
4 |
3 miles E / striders |
| F |
28-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
6.5 |
10x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| S |
1-Mar |
|
8 |
8 miles E (finish with some AT if feeling good) |
| Week Total |
46 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
10 |
Pre-Comp |
M |
24-Feb |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5 |
4 miles E / striders |
| T |
25-Feb |
AM |
3 |
3 miles E - yoga |
| |
|
PM |
6 |
6 miles w/ 4x fartleks |
| W |
26-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
Kosmin #2 w/Harts warm/cool |
| R |
27-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 7) |
| |
|
PM |
4 |
3 miles E / striders |
| F |
28-Feb |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
6.5 |
10x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| S |
1-Mar |
|
8 |
8 miles E (finish with some AT if feeling good) |
| Week Total |
49.5 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
10 |
Pre-Comp |
M |
24-Feb |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
3 miles E / striders |
| T |
25-Feb |
AM |
3 |
3 miles E - yoga |
| |
|
PM |
4 |
3 miles w/ 4 fartleks |
| W |
26-Feb |
AM |
3 |
3 miles E |
| |
|
PM |
4.5 |
Kosmin #2 w/Harts warm/cool |
| R |
27-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 7) |
| |
|
PM |
4 |
3 miles E / striders |
| F |
28-Feb |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
6 |
8x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| S |
1-Mar |
|
6 |
6 miles E (finish with some AT if feeling good) |
| Week Total |
43 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
10 |
Pre-Comp |
M |
24-Feb |
|
|
|
| |
|
PM |
4 |
3 miles E / striders |
| T |
25-Feb |
AM |
3 |
3 miles E - yoga (optional) |
| |
|
PM |
3 |
3 miles E |
| W |
26-Feb |
AM |
|
|
| |
|
PM |
4.5 |
Kosmin #2 w/Harts warm/coo |
| R |
27-Feb |
AM |
3 |
3 miles E (optional) - book disussion (Ch. 7) |
| |
|
PM |
4 |
3 miles E / striders |
| F |
28-Feb |
|
|
|
| |
|
PM |
5.5 |
6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| S |
1-Mar |
|
4 |
4 miles E (finish with some AT if feeling good) |
| Week Total |
34.5 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginning |
|
Base |
M |
25-Feb |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| T |
26-Feb |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| W |
27-Feb |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| R |
28-Feb |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| F |
1-Mar |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| S |
2-Mar |
|
|
|
| Week Total |
10-15 |
|
| | Add Comment |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|