|
|
Pine
View XC Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
practice held @ PVHS, schedule: Mon-Fri after
school, AM-Level 3 M-F, Level 2 M/W/F, Level 1 optional, beginners no AM, Vars. Girls 5:45 AM Mon/Wed |
|
weights and plyos held after PM practice on
Mon/Thur |
|
Time Trial 8/21 at 5:00 (Parent Meeting after) |
|
RACE - Sat (8/25) SUU Invite (Bicentennial Park,
Cedar): JVGirls 8:00; JVBoys 8:30; VGirls 9:15; VBoys 10:00
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
12 |
III |
M |
20-Aug |
AM |
3 |
3 miles E |
|
|
PM |
6.75 |
5x3min I w/ 3min rec w/
Harts warm/cool |
T |
21-Aug |
|
|
|
|
|
PM |
6 |
2.5 miles E + Time Trial
with Harts cool |
W |
22-Aug |
AM |
3 |
3 miles E |
|
|
PM |
6 |
6 miles w/ 3x 1/2 mile
fartleks at I pace |
R |
23-Aug |
|
|
|
|
|
PM |
4 |
3 miles E w/ striders |
F |
24-Aug |
AM |
3 |
3 miles E |
|
|
PM |
4 |
3 miles E + 4x200 |
S |
25-Aug |
|
7 |
RACE + warm/cool |
Week
Total |
42.75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
12 |
III |
M |
20-Aug |
AM |
3 |
3 miles E |
|
|
PM |
6 |
4x3min I w/ 3min rec w/
Harts warm/cool |
T |
21-Aug |
|
|
|
|
|
PM |
6 |
2.5 miles E + Time Trial
with Harts cool |
W |
22-Aug |
AM |
3 |
3 miles E |
|
|
PM |
5 |
5 miles w/ 2x 1/2 mile
fartleks at I pace |
R |
23-Aug |
|
|
|
|
|
PM |
4 |
3 miles E w/ striders |
F |
24-Aug |
AM |
3 |
3 miles E |
|
|
PM |
4 |
3 miles E + 4x200 |
S |
25-Aug |
|
6 |
RACE + warm/cool |
Week
Total |
40 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
12 |
III |
M |
20-Aug |
AM |
3 |
3 miles E (optional) |
|
|
PM |
5.25 |
3x3min I w/ 3min rec w/
Harts warm/cool |
T |
21-Aug |
|
|
|
|
|
PM |
4 |
1 mile E + Time Trial with
1 mile cool |
W |
22-Aug |
AM |
3 |
3 miles E (optional) |
|
|
PM |
4 |
4 miles w/ 2x 1/2 mile
fartleks at I pace |
R |
23-Aug |
|
|
|
|
|
PM |
4 |
3 miles E w/ striders |
F |
24-Aug |
AM |
3 |
3 miles E (optional) |
|
|
|
4 |
3 miles E + 4x200 |
S |
25-Aug |
|
6 |
RACE + warm/cool |
Week
Total |
27.25-36.25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
beginner |
|
I |
M |
20-Aug |
|
|
|
|
|
PM |
2 |
2 miles E (20-30 min. run/walk) |
T |
21-Aug |
|
|
|
|
|
PM |
2 |
2 miles E (20-30 min. run/walk) |
W |
22-Aug |
|
|
|
|
|
PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
R |
23-Aug |
|
|
|
|
|
PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
F |
24-Aug |
|
|
|
|
|
PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
S |
25-Aug |
|
5 |
RACE + warm/cool |
Week
Total |
15 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|