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View XC Workouts |
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| NOTES: |
practice held @ PVHS: Mon-Fri after school,
AM-Level 3 M-F, Level 2 M/W/F, Level 1 optional, beginners no AM, Var. girls
5:45am M/W |
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weights and plyos held after PM practice on
Mon/Thur |
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Run-a-Thon Fundraiser starts at 3:00 PM Fri - 5:00
PM, resumes after football game (app. 10:00 PM) continues until 8:00 AM Sat |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Boys: Mike, Casey |
13 |
III |
M |
27-Aug |
AM |
3 |
3 miles E |
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PM |
8 |
7 miles E w/ striders |
| T |
28-Aug |
AM |
3 |
3 miles E |
| |
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PM |
10 |
8x1000 I w/ 3min rec w/ DI
warm/cool |
| W |
29-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
4x2min w/1min rec + 5x400 I
w/30sec rec w/ DI warm/cool |
| R |
30-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E w/ striders |
| F |
31-Aug |
AM |
4 |
3 miles E + 4x200 |
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PM |
5 |
4 miles E |
| S |
1-Sep |
|
10 |
10 miles w/ 40 min adj.
Tpace |
| Week
Total |
62 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Boys |
13 |
III |
M |
27-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
7 miles E w/ striders |
| T |
28-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8.5 |
6x1000 I w/ 3min rec w/ DI
warm/cool |
| W |
29-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
4x2min w/1min rec + 5x400 I
w/30sec rec w/ DI warm/cool |
| R |
30-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E w/ striders |
| F |
31-Aug |
AM |
4 |
3 miles E + 4x200 |
| |
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PM |
4 |
4 miles E |
| S |
1-Sep |
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8 |
8 miles w/ 30 min adj. T
pace |
| Week
Total |
57.5 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3A-Girls: Stoner, JP, Mia |
13 |
III |
M |
27-Aug |
AM |
6 |
6x1000 I w/ 3min rec w/
Pizza Hut warm/cool |
| |
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PM |
3 |
3 miles E |
| T |
28-Aug |
AM |
4 |
4 miles E |
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PM |
6 |
5 miles E w/ striders |
| W |
29-Aug |
AM |
4.5 |
3x2min w/1min rec + 4x400 I
w/30sec rec w/ Pizza Hut warm/cool |
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PM |
3 |
3 miles E |
| R |
30-Aug |
AM |
4 |
4 miles E |
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PM |
5 |
4 miles w/ striders |
| F |
31-Aug |
AM |
4 |
3 miles E + 4x200 |
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PM |
3 |
3 miles E |
| S |
1-Sep |
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9 |
9 miles w/ 30 min adj. T
pace |
| Week
Total |
51.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3B-Girls: Taylor B., Nicole, Liz, Aubrey,
Kaelie, Megan |
13 |
III |
M |
27-Aug |
AM |
5.25 |
5x1000 I w/ 3min rec w/
Pizza Hut warm/cool |
| |
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PM |
3 |
3 miles E |
| T |
28-Aug |
AM |
3 |
3 miles E |
| |
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PM |
6 |
5 miles E w/ striders |
| W |
29-Aug |
AM |
4.5 |
3x2min w/1min rec + 4x400 I
w/30sec rec w/ Pizza Hut warm/cool |
| |
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PM |
5 |
5 miles w/ 4x 1/2 mile fartleks at I pace |
| R |
30-Aug |
AM |
3 |
3 miles E |
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PM |
4 |
3 miles w/ striders |
| F |
31-Aug |
AM |
4 |
3 miles + 4x200 |
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PM |
3 |
3 miles E |
| S |
1-Sep |
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7 |
7 miles w/ 30 min adj. T pace |
| Week
Total |
47.75 |
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