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| Pine View Distance Workouts |
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| NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS |
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800, 1600-3200 |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Boys |
3 |
Base |
M |
6-Jan |
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PM |
5 |
2x1600 (85%) w/3min rec, Harts warm/cool |
| T |
7-Jan |
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PM |
5 |
5 miles E (trail) |
| W |
8-Jan |
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PM |
6 |
12min AT (mile+1min) |
| R |
9-Jan |
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PM |
5 |
Kosmin Test / striders |
| F |
10-Jan |
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PM |
4 |
4 miles E |
| S |
11-Jan |
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8 |
10minLT (mile+35/40sec) |
| Week Total |
33 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
3 |
Base |
M |
6-Jan |
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|
PM |
4 |
2x1000 (85%) w/3min rec, Harts warm/cool |
| T |
7-Jan |
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PM |
4 |
4 miles E (trail) |
| W |
8-Jan |
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PM |
5 |
12min AT (mile+1min) |
| R |
9-Jan |
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|
PM |
5 |
Kosmin Test / striders |
| F |
10-Jan |
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PM |
4 |
4 miles E |
| S |
11-Jan |
|
6 |
10minLT (mile+35/40sec) |
| Week Total |
28 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
3 |
Base |
M |
6-Jan |
|
|
|
| |
|
PM |
5 |
2x1600 (85%) w/3min rec, Harts warm/cool |
| T |
7-Jan |
|
|
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| |
|
PM |
5 |
5 miles E (trail) |
| W |
8-Jan |
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|
PM |
6 |
12min AT (mile+1min) |
| R |
9-Jan |
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|
PM |
5 |
Kosmin Test / striders |
| F |
10-Jan |
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|
PM |
4 |
4 miles E |
| S |
11-Jan |
|
8 |
10minLT (mile+35/40sec) |
| Week Total |
33 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
3 |
Base |
M |
6-Jan |
|
|
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|
PM |
4 |
2x1000 (85%) w/3min rec, Harts warm/cool |
| T |
7-Jan |
|
|
|
| |
|
PM |
4 |
4 miles E (trail) |
| W |
8-Jan |
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|
PM |
5 |
12min AT (mile+1min) |
| R |
9-Jan |
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|
PM |
4 |
Kosmin Test / striders |
| F |
10-Jan |
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PM |
4 |
4 miles E |
| S |
11-Jan |
|
6 |
10minLT (mile+35/40sec) |
| Week Total |
27 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
3 |
Base |
M |
6-Jan |
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PM |
4 |
2x1000 (85%) w/3min rec, Harts warm/cool |
| T |
7-Jan |
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|
PM |
4 |
4 miles E (trail) |
| W |
8-Jan |
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|
PM |
5 |
12min AT (mile+1min) |
| R |
9-Jan |
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|
PM |
4 |
Kosmin Test / striders |
| F |
10-Jan |
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PM |
4 |
4 miles E |
| S |
11-Jan |
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4 |
10minLT (mile+35/40sec) |
| Week Total |
25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| beginning |
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Base |
M |
6-Jan |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| T |
7-Jan |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| W |
8-Jan |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| R |
9-Jan |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| F |
10-Jan |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| S |
11-Jan |
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| Week Total |
10-15 |
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