| Pine View Distance Workouts |
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| NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon/Wed; AM practice @ 6:30; plyos Mon/Wed AM |
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RACE: Hurr All-Comers (all) Fri @ 4:00 HHS |
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800, 1600-3200 |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Boys |
11 |
Pre-Comp |
M |
3-Mar |
AM |
3 |
3 miles E |
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PM |
8.75 |
4x1600 (87-89%) w/3min rec, DI warm/cool |
| T |
4-Mar |
AM |
3 |
3 miles E - yoga |
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PM |
6 |
5 miles / striders |
| W |
5-Mar |
AM |
3 |
3 miles E |
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PM |
7.75 |
12x400 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool |
| R |
6-Mar |
AM |
3 |
3 miles E - book discussion (Ch. 8) |
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PM |
6 |
5 miles E w/ 4x200 |
| F |
7-Mar |
AM |
3 |
3 miles E |
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PM |
7 |
RACE - Hurr All-Comers (get 7 total in) |
| S |
8-Mar |
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11 |
20min AT-LT Progression |
| Week Total |
61.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
11 |
Pre-Comp |
M |
3-Mar |
AM |
3 |
3 miles E |
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|
PM |
5.5 |
4x1000 (87-89%) w/3min rec, Harts warm/cool |
| T |
4-Mar |
AM |
3 |
3 miles E - yoga |
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PM |
5 |
4 miles / striders |
| W |
5-Mar |
AM |
3 |
3 miles E |
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|
PM |
6.75 |
12x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| R |
6-Mar |
AM |
3 |
3 miles E - book discussion (Ch. 8) |
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PM |
5 |
4 miles E w/ 4x200 |
| F |
7-Mar |
AM |
3 |
3 miles E |
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PM |
6 |
RACE - Hurr All-Comers (get 6 total in) |
| S |
8-Mar |
|
8 |
15min AT-LT Progression |
| Week Total |
51.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys |
11 |
Pre-Comp |
M |
3-Mar |
AM |
3 |
3 miles E (optional) |
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|
PM |
8.75 |
4x1600 (87-89%) w/3min rec, DI warm/cool |
| T |
4-Mar |
AM |
3 |
3 miles E - yoga |
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|
PM |
6 |
5 miles / striders |
| W |
5-Mar |
AM |
3 |
3 miles E |
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|
PM |
7.75 |
12x400 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool |
| R |
6-Mar |
AM |
3 |
3 miles E - book discussion (Ch. 8) |
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PM |
6 |
5 miles E w/ 4x200 |
| F |
7-Mar |
AM |
3 |
3 miles E (optional) |
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|
PM |
7 |
RACE - Hurr All-Comers (get 7 total in) |
| S |
8-Mar |
|
8 |
20min AT AT-LT Progression |
| Week Total |
58.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Girls |
11 |
Pre-Comp |
M |
3-Mar |
AM |
4 |
3 miles E (optional) |
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PM |
5.5 |
4x1000 (84-89%) w/3min rec, Harts warm/cool |
| T |
4-Mar |
AM |
3 |
3 miles E (or AT with boys) - yoga |
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PM |
5 |
4 miles / striders |
| W |
5-Mar |
AM |
3 |
3 miles E |
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PM |
6 |
8x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| R |
6-Mar |
AM |
3 |
3 miles E - book discussion (Ch. 8) |
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PM |
5 |
4 miles E w/ 4x200 |
| F |
7-Mar |
AM |
3 |
3 miles E (optional) |
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PM |
6 |
RACE - Hurr All-Comers (get 6 total in) |
| S |
8-Mar |
|
7 |
15min AT AT-LT Progression |
| Week Total |
50.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
11 |
Pre-Comp |
M |
3-Mar |
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PM |
5.5 |
4x1000 (89%) w/3min rec, Harts warm/cool |
| T |
4-Mar |
AM |
3 |
3 miles E - yoga (optional) |
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PM |
4 |
3 miles E / striders |
| W |
5-Mar |
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PM |
5.5 |
6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
| R |
6-Mar |
AM |
3 |
3 miles E (optional) - book disussion (Ch. 8) |
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PM |
4 |
3 miles Ew/ 4x200 |
| F |
7-Mar |
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PM |
5 |
RACE - Hurr All-Comers (get 5 total in) |
| S |
8-Mar |
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3 |
3 miles E w/ 1 mile hard finish |
| Week Total |
33 |
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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 |
3-Mar |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| T |
4-Mar |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| W |
5-Mar |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| R |
6-Mar |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| F |
7-Mar |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| S |
8-Mar |
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| Week Total |
10-15 |
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