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800 workouts:
LEVEL 2 |
(Girls) |
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Phase |
Week |
Day |
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Mileage |
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Workout |
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III |
9 |
M 4/12 |
AM: |
3 |
3 mile E |
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PM: |
5 |
4x1000 I + I(3min rec) w/ 1 m. warm and cool |
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T 4/13 |
PM: |
5 |
2x200 R (200 rec) + 1x800 R (800 rec) + 1x600 F (5min rec) + 1x400 F (4min rec)+ 1x300 F
w/1m. warm&cool |
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W 4/14 |
AM: |
3 |
3 mile E |
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PM: |
6 |
5 mile E |
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R 4/15 |
PM: |
4 |
5 mile E |
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F 4/16 |
AM: |
3 |
3 mile E |
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PM: |
5 |
Dixie Invite |
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S 4/17 |
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5 |
Dixie Invite |
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S 4/18 |
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x |
REST |
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39 |
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LEVEL 2* |
(Boys) |
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Phase |
Week |
Day |
|
Mileage |
|
Workout |
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III |
9 |
M 4/12 |
AM: |
3 |
3 mile E |
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PM: |
6 |
5x1000 I + I(3min rec) w/ 1 m. warm and cool |
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T 4/13 |
PM: |
5 |
2x200 R (200 rec) + 1x800 R (800 rec) + 1x600 F (5min rec) + 1x400 F (4min rec)+ 1x300 F
w/1m. warm&cool |
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W 4/14 |
AM: |
3 |
3 mile E |
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PM: |
5 |
5 mile E |
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R 4/15 |
PM: |
5 |
5 mile E |
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F 4/16 |
AM: |
3 |
3 mile E |
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PM: |
5 |
Dixie Invite |
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S 4/17 |
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5 |
Dixie Invite |
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S 4/18 |
|
x |
REST |
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40 |
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1600/3200 workouts:
LEVEL 2 (Boys/Girls) |
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Phase |
Week |
Day |
|
Mileage |
|
Workout |
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III |
9 |
M 4/12 |
AM: |
3 |
3 mile E |
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PM: |
5.5 |
3x800 I(2min
rec) w/ 2m. warm/cool |
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T 4/13 |
PM: |
6.5 |
6x400 R (1min rec) w/ 2m. Warm/cool |
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W 4/14 |
AM: |
3 |
3 mile E |
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PM: |
6 |
6 mile E |
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R 4/15 |
PM: |
5 |
5 mile E |
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F 4/16 |
AM: |
3 |
3 mile E |
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PM: |
5 |
Dixie Invite |
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S 4/17 |
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5 |
Dixie Invite |
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S 4/18 |
|
x |
REST |
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42 |
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LEVEL
2* (Ryan, Devin, Mike) |
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Phase |
Week |
Day |
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Mileage |
|
Workout |
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III |
9 |
M 4/12 |
AM: |
3 |
3 mile E |
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PM: |
6.5 |
5x800 I(2min
rec) w/ 2m. warm/cool |
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T 4/13 |
AM: |
3 |
3 mile E |
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PM: |
7 |
8+x400 R (1min rec) w/ 2m. Warm/cool |
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W 4/14 |
AM: |
3 |
3 mile E |
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PM: |
6 |
6 mile E |
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R 4/15 |
AM: |
3 |
3 mile E |
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PM: |
5 |
5 mile E |
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F 4/16 |
AM: |
3 |
3 mile E |
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PM: |
5 |
Dixie Invite |
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S 4/17 |
|
5 |
Dixie Invite |
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S 4/18 |
|
x |
REST |
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49.5 |
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LEVEL 3 |
(Austin, Corey, Trevor,
Tyson) |
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Phase |
Week |
Day |
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Mileage |
|
Workout |
|
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III |
9 |
M 4/12 |
AM: |
3 |
3 mile E |
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|
PM: |
8 |
6x800 I(2min rec) w/ 2m. warm/cool |
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T 4/13 |
AM: |
3 |
3 mile E |
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PM: |
7 |
10+x400 R (1min rec) w/ 2m. Warm/cool |
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W 4/14 |
AM: |
3 |
3 mile E |
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PM: |
6 |
6 mile E |
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R 4/15 |
AM: |
3 |
3 mile E |
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PM: |
5 |
5 mile E |
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F 4/16 |
AM: |
3 |
3 mile E |
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PM: |
5 |
Dixie Invite |
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S 4/17 |
|
5 |
Dixie Invite |
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S 4/18 |
|
x |
REST |
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51 |
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LEVEL 3 (Kaylee) |
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Phase |
Week |
Day |
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Mileage |
|
Workout |
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III |
9 |
M 4/12 |
AM: |
3 |
3 mile E |
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PM: |
6 |
4x800 I(2min rec) w/ 2m. warm/cool |
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T 4/13 |
AM: |
3 |
3 mile E |
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PM: |
6.5 |
8+x400 R (1min rec) w/ 2m. Warm/cool |
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W 4/14 |
AM: |
3 |
3 mile E |
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PM: |
6 |
6 mile E |
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R 4/15 |
AM: |
3 |
3 mile E |
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PM: |
5 |
5 mile E |
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F 4/16 |
AM: |
3 |
3 mile E |
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PM: |
5 |
Dixie Invite |
|
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S 4/17 |
|
5 |
Dixie Invite |
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S 4/18 |
|
x |
REST |
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48.5 |
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