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Pine
View Distance Workouts |
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NOTES: |
practice held @ PVHS @ 3:00 mm (Mon-Fri); weights Mon,Wed @ PVHS; AM practice @ 6:00; plyos
Tues/Thurs AM |
|
RACE: PV Invite (Varsity) Fri&Sat |
|
1600-3200 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
12 |
Pre-Comp |
M |
18-Mar |
AM |
3 |
3 miles E |
|
|
PM |
8.75 |
4x1600 (89-91%) w/3min rec, DI warm/cool |
T |
19-Mar |
AM |
3 |
3 miles E |
|
|
PM |
8 |
7 miles E / striders |
W |
20-Mar |
AM |
3 |
3 miles E |
|
|
PM |
7.5 |
6x800 (@ race pace) w/ 120
beat recovery (1-2 mins), DI warm/cool |
R |
21-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E + 4x200 |
F |
22-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6 |
RACE - PV Invite (get 6
total in) |
S |
23-Mar |
|
6 |
RACE - PV Invite (get 6
total in) |
Week
Total |
56.25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
12 |
Pre-Comp |
M |
18-Mar |
AM |
3 |
3 miles E |
|
|
PM |
7.75 |
4x1600 (89-91%) w/3min rec, Harts warm/cool |
T |
19-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles / striders |
W |
20-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6 |
5x800 (@ race pace) w/ 120
beat recovery (1-2 mins), Harts warm/cool |
R |
21-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E + 4x200 |
F |
22-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
RACE - PV Invite (get 5
total in) |
S |
23-Mar |
|
5 |
RACE - PV Invite (get 5
total in) |
Week
Total |
48.75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
12 |
Pre-Comp |
M |
18-Mar |
AM |
3 |
3 miles E |
|
|
PM |
7.75 |
4x1600 (89-91%) w/3min rec, Harts warm/cool |
T |
19-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles / striders |
W |
20-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6 |
5x800 (@ race pace) w/ 120
beat recovery (1-2 mins), Harts warm/cool |
R |
21-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E + 4x200 |
F |
22-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
RACE - PV Invite (get 5
total in) |
S |
23-Mar |
|
5 |
RACE - PV Invite (get 5
total in) |
Week
Total |
48.75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
12 |
Pre-Comp |
M |
18-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x1000 (89-91%) w/3min rec + 2x300 F, Harts warm/cool |
T |
19-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E / striders |
W |
20-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x800 (@ race pace) w/ 120
beat recovery (1-2 mins), Harts warm/cool |
R |
21-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E + 4x200 |
F |
22-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
RACE - PV Invite (get 5
total in) |
S |
23-Mar |
|
5 |
RACE - PV Invite (get 5
total in) |
Week
Total |
46 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
12 |
Pre-Comp |
M |
18-Mar |
AM |
|
|
|
|
PM |
5.5 |
4x1000 (89%) w/3min rec, Harts warm/cool |
T |
19-Mar |
AM |
|
|
|
|
PM |
4 |
3 miles E / striders |
W |
20-Mar |
AM |
|
|
|
|
PM |
5.5 |
6x400 (@ race pace) w/ 120
beat recovery(1-2 mins), Harts warm/cool |
R |
21-Mar |
AM |
|
|
|
|
PM |
4 |
3 miles E / striders |
F |
22-Mar |
AM |
|
|
|
|
PM |
4 |
4 miles E |
S |
23-Mar |
|
3 |
3 miles E w/ 1 mile hard
finish |
Week
Total |
26 |
|
Pine
View Distance Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
practice held @ PVHS @ 3:00 mm (Mon-Fri); weights Mon,Wed @ PVHS; AM practice @ 6:00; plyos
Tues/Thurs AM |
|
RACE: PV Invite (Varsity) Fri&Sat |
|
800 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
Boys |
12 |
Pre-Comp |
M |
18-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool |
T |
19-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E / striders |
W |
20-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4x600 (@ 4-6 secs slower
than race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool |
R |
21-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E + 4x200 |
F |
22-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6 |
RACE - PV Invite (get 6
total in) |
S |
23-Mar |
|
6 |
RACE - PV Invite (get 6
total in) |
Week
Total |
47.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
Girls |
12 |
Pre-Comp |
M |
18-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool |
T |
19-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E / striders |
W |
20-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4x600 (@ 4-6 secs slower
than race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool |
R |
21-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E + 4x200 |
F |
22-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6 |
RACE - PV Invite (get 6
total in) |
S |
23-Mar |
|
6 |
RACE - PV Invite (get 6
total in) |
Week
Total |
47.5 |
|
|
|
|