| 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 AM Tues/Thurs; run on own Monday |
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800, 1600-3200 |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Boys |
9 |
Pre-Comp |
M |
17-Feb |
AM |
3 |
3 miles E |
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PM |
8 |
4x1600 (85-89%) w/3min rec, Harts warm/cool |
| T |
18-Feb |
AM |
3 |
3 miles E - yoga |
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PM |
7 |
16x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| W |
19-Feb |
AM |
3 |
3 miles E |
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PM |
6 |
15 minLT (or 10 miles 18-40 min AT) |
| R |
20-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 6) |
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PM |
5 |
5 miles E (trail) |
| F |
21-Feb |
AM |
3 |
3 miles E |
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PM |
4 |
3 miles E / striders |
| S |
22-Feb |
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14 |
DogTown - if not running 1/2 then 6 miles w/15min LT Tempo |
| Week Total |
59 |
(55 if not running 1/2) |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Girls |
9 |
Pre-Comp |
M |
17-Feb |
AM |
3 |
3 miles E |
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PM |
5.5 |
4x1000 (85-89%) w/3min rec, Harts warm/cool |
| T |
18-Feb |
AM |
3 |
3 miles E - yoga |
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PM |
6 |
12x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| W |
19-Feb |
AM |
3 |
3 miles E |
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PM |
5 |
10-15 minLT (or 8 miles 18-30 min AT) |
| R |
20-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 6) |
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PM |
4 |
4 miles E (trail) |
| F |
21-Feb |
AM |
3 |
3 miles E |
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PM |
4 |
3 miles E / striders |
| S |
22-Feb |
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14 |
DogTown - if not running 1/2 then 5 miles w/10-15min LT Tempo |
| Week Total |
53.5 |
(47.5 if not running 1/2) |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-Boys |
9 |
Pre-Comp |
M |
17-Feb |
AM |
3 |
3 miles E (optional) |
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PM |
8 |
4x1600 (85-89%) w/3min rec, Harts warm/cool |
| T |
18-Feb |
AM |
3 |
3 miles E - yoga |
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PM |
7 |
16x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| W |
19-Feb |
AM |
3 |
3 miles E |
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PM |
6 |
15 minLT (or 10 miles 18-40 min AT) |
| R |
20-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 6) |
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PM |
5 |
5 miles E (trail) |
| F |
21-Feb |
AM |
3 |
3 miles E (optional) |
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PM |
4 |
3 miles E / striders |
| S |
22-Feb |
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14 |
DogTown - if not running 1/2 then 6 miles w/15min LT Tempo |
| Week Total |
59 |
(55 if not running 1/2; 53 if not running M/F AM) |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-Girls |
9 |
Pre-Comp |
M |
17-Feb |
AM |
3 |
3 miles E |
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|
PM |
5.5 |
4x1000 (85-89%) w/3min rec, Harts warm/cool |
| T |
18-Feb |
AM |
3 |
3 miles E - yoga |
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|
PM |
5.5 |
10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| W |
19-Feb |
AM |
3 |
3 miles E |
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PM |
5 |
10-15 minLT (or 7 miles 18-30 min AT) |
| R |
20-Feb |
AM |
3 |
3 miles E - book discussion (Ch. 6) |
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PM |
4 |
4 miles E (trail) |
| F |
21-Feb |
AM |
3 |
3 miles E |
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PM |
4 |
3 miles E / striders |
| S |
22-Feb |
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14 |
DogTown - if not running 1/2 then 5 miles w/10-15min LT Tempo |
| Week Total |
53 |
(46.5 if not running 1/2; 47 if not running M/F AM) |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
9 |
Pre-Comp |
M |
17-Feb |
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PM |
5.5 |
4x1000 (85-89%) w/3min rec, Harts warm/cool |
| T |
18-Feb |
AM |
3 |
3 miles E - yoga (optional) |
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PM |
5 |
8x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| W |
19-Feb |
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PM |
6 |
18min AT (or 5 miles 5-10 min LT) |
| R |
20-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 |
21-Feb |
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PM |
4 |
3 miles E / striders |
| S |
22-Feb |
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5 |
5-10 min LT or 6 miles 18 min AT |
| Week Total |
36.5 |
(30.5 if not running T/R AM) |
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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 |
17-Feb |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| T |
18-Feb |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| W |
19-Feb |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| R |
20-Feb |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| F |
21-Feb |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| S |
22-Feb |
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| Week Total |
10-15 |
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