| Pine View Distance Workouts |
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| NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:30; plyos Tues,Thurs AM |
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ROOT BEER MILE FRI AT LUNCH - MR. PVHS 5K Saturday |
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800, 1600-3200 |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Boys |
8 |
Pre-Comp |
M |
10-Feb |
AM |
3 |
3 miles E |
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PM |
7 |
4x1600 (85-89%) w/3min rec, Harts warm/cool |
| T |
11-Feb |
AM |
3 |
3 miles E - yoga |
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PM |
6 |
1600m Time Trial + warm/cool / striders |
| W |
12-Feb |
AM |
3 |
3 miles E |
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PM |
10 |
18-40min AT (mile+1min) |
| R |
13-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 5-6) |
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|
PM |
6.5 |
10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool |
| F |
14-Feb |
AM |
3 |
3 miles E |
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PM |
5 |
5 miles E (trail) |
| S |
15-Feb |
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6 |
15minLT (mile+35/40sec) |
| Week Total |
55.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
8 |
Pre-Comp |
M |
10-Feb |
AM |
3 |
3 miles E |
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|
PM |
5.5 |
4x1000 (85-89%) w/3min rec, Harts warm/cool |
| T |
11-Feb |
AM |
3 |
3 miles E - yoga |
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|
PM |
6 |
1600m Time Trial + warm/cool / striders |
| W |
12-Feb |
AM |
3 |
3 miles E |
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|
PM |
8 |
18-24min AT (mile+1min) |
| R |
13-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 5-6) |
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|
PM |
5.5 |
10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| F |
14-Feb |
AM |
3 |
3 miles E |
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PM |
4 |
4 miles E (trail) |
| S |
15-Feb |
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5 |
10-15minLT (mile+35/40sec) |
| Week Total |
49 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys |
8 |
Pre-Comp |
M |
10-Feb |
AM |
3 |
3 miles E (optional) |
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|
PM |
7 |
4x1600 (85-89%) w/3min rec, Harts warm/cool |
| T |
11-Feb |
AM |
3 |
3 miles E - yoga |
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|
PM |
6 |
1600m Time Trial + warm/cool / striders |
| W |
12-Feb |
AM |
3 |
3 miles E |
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|
PM |
10 |
18-40min AT (mile+1min) |
| R |
13-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 5-6) |
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|
PM |
6.5 |
10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool |
| F |
14-Feb |
AM |
3 |
3 miles E (optional) |
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|
PM |
5 |
5 miles E (trail) |
| S |
15-Feb |
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6 |
15minLT (mile+35/40sec) |
| Week Total |
55.5 |
49-55 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
8 |
Pre-Comp |
M |
10-Feb |
AM |
3 |
3 miles E (optional) |
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|
PM |
5.5 |
4x1000 (85-89%) w/3min rec, Harts warm/cool |
| T |
11-Feb |
AM |
3 |
3 miles E - yoga |
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|
PM |
6 |
1600m Time Trial + warm/cool / striders |
| W |
12-Feb |
AM |
3 |
3 miles E |
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|
PM |
8 |
18-24min AT (mile+1min) |
| R |
13-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 5-6) |
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|
PM |
5.5 |
10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| F |
14-Feb |
AM |
3 |
3 miles E (optional) |
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PM |
4 |
4 miles E (trail) |
| S |
15-Feb |
|
5 |
10-15minLT (mile+35/40sec) |
| Week Total |
49 |
43-49 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
8 |
Pre-Comp |
M |
10-Feb |
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PM |
5 |
1600m Time Trial + warm/cool / striders |
| T |
11-Feb |
AM |
3 |
3 miles E - yoga (optional) |
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|
PM |
5 |
1600m Time Trial + warm/cool / striders |
| W |
12-Feb |
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PM |
6 |
18min AT (mile+1min) |
| R |
13-Feb |
AM |
3 |
3 miles E (optional) - book disussion (Ch. 5-6) |
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PM |
5 |
8x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| F |
14-Feb |
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PM |
3 |
3 miles E (trail) |
| S |
15-Feb |
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5 |
5-10minLT (mile+35/40sec) |
| Week Total |
35 |
29-35 miles |
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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 |
10-Feb |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| T |
11-Feb |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| W |
12-Feb |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| R |
13-Feb |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| F |
14-Feb |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| S |
15-Feb |
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| Week Total |
10-15 |
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