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800 workouts:
LEVEL 1 |
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Phase |
Week |
Day |
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Mileage |
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Workout |
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I |
6 |
M 3/22 |
PM: |
3-4 |
3-4 mile E |
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T 3/23 |
PM: |
3-4 |
3-4 mile E |
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W 3/24 |
PM: |
3-4 |
3-4 mile E |
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R 3/25 |
PM: |
3-4 |
3-4 mile E |
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F 3/26 |
PM: |
3-4 |
3-4 mile E |
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S 3/27 |
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3-4 |
3-4 mile E |
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S 3/28 |
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x |
REST |
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18-24 |
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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 |
6 |
M 3/22 |
AM: |
3 |
3 mile E |
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PM: |
5 |
1x1200 I (4min rec)+2x1000 I (3min rec)+2x800 I (2min rec) w/ 1 m. warm
and cool |
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T 3/23 |
PM: |
5.5 |
2x600 R +
3x400 F + 4x300 R +
6x200 F (all equal rec)
w/1m. warm&cool |
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W 3/24 |
AM: |
3 |
3 mile E |
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PM: |
6 |
6 mile E |
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R 3/25 |
PM: |
4 |
4 mile E |
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F 3/26 |
AM: |
3 |
3 mile E |
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PM: |
5 |
PV Invite |
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S 3/27 |
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5 |
PV Invite |
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S 3/28 |
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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 |
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Mileage |
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Workout |
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III |
6 |
M 3/22 |
AM: |
3 |
3 mile E |
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PM: |
5.5 |
2x1200 I (4min rec)+2x1000 I (3min rec)+2x800 I (2min rec) w/ 1 m. warm
and cool |
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T 3/23 |
PM: |
5.5 |
2x600 R +
3x400 F + 4x300 R +
6x200 F (all equal rec)
w/1m. warm&cool |
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W 3/24 |
AM: |
3 |
3 mile E |
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PM: |
6 |
6 mile E |
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R 3/25 |
PM: |
4 |
4 mile E |
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F 3/26 |
AM: |
3 |
3 mile E |
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PM: |
5 |
PV Invite |
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S 3/27 |
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5 |
PV Invite |
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S 3/28 |
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x |
REST |
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40 |
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LEVEL 3 |
(Cowboy) |
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Phase |
Week |
Day |
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Mileage |
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Workout |
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III |
6 |
M 3/22 |
AM: |
3 |
3 mile E |
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PM: |
6.5 |
2x1200 I (4min rec)+2x1000 I (3min rec)+3x800 I (2min rec) w/ 1 m. warm
and cool |
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T 3/23 |
PM: |
6 |
2x600 R +
3x400 F + 4x300 R +
6x200 F (all equal rec)
w/1m. warm&cool |
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W 3/24 |
AM: |
3 |
3 mile E |
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PM: |
6 |
6 mile E |
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R 3/25 |
PM: |
4 |
4 mile E |
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F 3/26 |
AM: |
3 |
3 mile E |
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PM: |
5 |
PV Invite |
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S 3/27 |
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5 |
PV Invite |
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S 3/28 |
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x |
REST |
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41.5 |
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1600/3200 workouts:
LEVEL 1 |
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Phase |
Week |
Day |
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Mileage |
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Workout |
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I |
6 |
M 3/22 |
PM: |
3-4 |
3-4 mile E |
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T 3/23 |
PM: |
3-4 |
3-4 mile E |
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W 3/24 |
PM: |
3-4 |
3-4 mile E |
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R 3/25 |
PM: |
3-4 |
3-4 mile E |
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F 3/26 |
PM: |
3-4 |
3-4 mile E |
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S 3/27 |
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3-4 |
3-4 mile E |
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S 3/28 |
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x |
REST |
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18-24 |
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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 |
6 |
M 3/22 |
AM: |
3 |
3 mile E |
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PM: |
8 |
3x4 mins I (3min rec) w/ 2 m. warm and cool |
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T 3/23 |
PM: |
6 |
1600T
(1min rec) + 4x200R
(200 rec) w/2m. warm/cool |
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W 3/24 |
AM: |
3 |
3 mile E |
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PM: |
6 |
6 mile E |
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R 3/25 |
PM: |
4 |
4 mile E |
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F 3/26 |
AM: |
3 |
3 mile E |
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PM: |
5 |
PV Invite |
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S 3/27 |
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5 |
PV Invite |
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S 3/28 |
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x |
REST |
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43 |
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LEVEL 2 (Boys) |
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Phase |
Week |
Day |
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Mileage |
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Workout |
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III |
6 |
M 3/22 |
AM: |
3 |
3 mile E |
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PM: |
9 |
3x1200 I (3min rec) w/ 2 m. warm and cool |
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T 3/23 |
PM: |
7 |
2x1600T
(1min rec) + 4x200R
(200 rec) w/2m. warm/cool |
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W 3/24 |
AM: |
3 |
3 mile E |
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PM: |
6 |
6 mile E |
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R 3/25 |
PM: |
5 |
5 mile E |
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F 3/26 |
AM: |
3 |
3 mile E |
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PM: |
5 |
PV Invite |
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S 3/27 |
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5 |
PV Invite |
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S 3/28 |
|
x |
REST |
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46 |
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LEVEL 3 |
(Austin, Corey, Trevor,
Tyson, Ryan) |
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Phase |
Week |
Day |
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Mileage |
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Workout |
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III |
6 |
M 3/22 |
AM: |
3 |
3 mile E |
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PM: |
9 |
5x1200 I (3min rec) w/ 2 m. warm and
cool |
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T 3/23 |
AM: |
3 |
3 mile E |
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PM: |
12 |
2sets 2x1600T (1min rec) + 4x200R (200 rec) w/2m. warm/cool |
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W 3/24 |
AM: |
3 |
3 mile E |
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PM: |
6 |
6 mile E |
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R 3/25 |
AM: |
3 |
3 mile E |
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PM: |
5 |
5 mile E |
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F 3/26 |
AM: |
3 |
3 mile E |
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PM: |
5 |
PV Invite |
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S 3/27 |
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5 |
PV Invite |
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S 3/28 |
|
x |
REST |
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57 |
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LEVEL 3 (Kaylee,
Sierra) |
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Phase |
Week |
Day |
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Mileage |
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Workout |
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III |
6 |
M 3/22 |
AM: |
3 |
3 mile E |
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PM: |
7.5 |
4x4 mins I (3min rec) w/ 2 m. warm
and cool |
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T 3/23 |
AM: |
3 |
3 mile E |
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PM: |
8 |
2x1600T
(1min rec) + 4x200R
(200 rec) w/2m. warm/cool |
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W 3/24 |
AM: |
3 |
3 mile E |
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PM: |
6 |
6 mile E |
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R 3/25 |
AM: |
3 |
3 mile E |
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PM: |
5 |
5 mile E |
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F 3/26 |
AM: |
3 |
3 mile E |
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PM: |
5 |
PV Invite |
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S 3/27 |
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5 |
PV Invite |
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S 3/28 |
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x |
REST |
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51.5 |
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