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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 |
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Date |
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Mileage |
Workout |
| 2-Boys |
13 |
III |
M |
27-Aug |
AM |
3 |
3 miles E |
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PM |
8 |
7 miles E w/ striders |
| T |
28-Aug |
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PM |
6.75 |
5x1000 w/ Harts warm/cool |
| W |
29-Aug |
AM |
3 |
3 miles E |
| |
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PM |
5.5 |
4x2min w/1min rec + 5x400 I
w/30sec rec w/ Harts warm/cool |
| R |
30-Aug |
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PM |
4 |
3 miles E w/ striders |
| F |
31-Aug |
AM |
4 |
3 miles E + 4x200 |
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PM |
4 |
3 miles E |
| S |
1-Sep |
|
7 |
7 miles w/ 30 min adj. T
pace |
| Week
Total |
45.25 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
13 |
III |
M |
27-Aug |
AM |
3 |
3 miles E |
| |
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PM |
5 |
4 miles E w/ striders |
| T |
28-Aug |
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| |
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PM |
6 |
4x3min I w/ 3min rec w/
Harts warm/cool |
| W |
29-Aug |
AM |
3 |
3 miles E |
| |
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PM |
5 |
3x2min w/1min rec + 4x400 I
w/30sec rec w/ Harts warm/cool |
| R |
30-Aug |
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| |
|
PM |
4 |
3 miles E 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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7 |
7 miles w/ 25 min adj. T
pace |
| Week
Total |
40 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
13 |
III |
M |
27-Aug |
AM |
3 |
3 miles E (optional) |
| |
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PM |
4 |
3 miles E w/ striders |
| T |
28-Aug |
|
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| |
|
PM |
5.25 |
3x3min I w/ 3min rec w/
Harts warm/cool |
| W |
29-Aug |
AM |
3 |
3 miles E (optional) |
| |
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PM |
5 |
3x2min w/1min rec + 4x400 I
w/30sec rec w/ Harts warm/cool |
| R |
30-Aug |
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| |
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PM |
4 |
3 miles E w/ striders |
| F |
31-Aug |
AM |
3 |
3 miles E (optional) |
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4 |
3 miles E |
| S |
1-Sep |
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5 |
5 miles w/ 15 min adj. T
pace |
| Week
Total |
27.25-36.25 |
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Week |
Phase |
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Date |
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Mileage |
Workout |
| beginner |
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I |
M |
27-Aug |
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PM |
2 |
2 miles E (20-30 min. run/walk) |
| T |
28-Aug |
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PM |
2 |
2 miles E (20-30 min. run/walk) |
| W |
29-Aug |
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PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| R |
30-Aug |
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| |
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PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| F |
31-Aug |
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PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| S |
1-Sep |
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3 |
3 mile E |
| Week
Total |
13 |
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