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View XC Workouts |
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| NOTES: |
practice held @ Washington Elem. @ 7:00
(Mon-Thurs)- Friday practice @ Middleton Park - weights 2:00 Tues/Fri @ PVHS
(Weds double on own) |
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Kids'
Summer Running Club on Thursday @ 8:30 @ Washington Elem. |
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we are getting into peak preseason mileage weeks,
make sure you get all your runs in |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
9 |
II |
M |
1-Aug |
AM |
14 |
14 miles E w/2 Tempo |
| |
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| T |
2-Aug |
AM |
6 |
6 miles E / striders |
| |
|
PM |
3 |
3 miles
E |
| W |
3-Aug |
AM |
9 |
hills:6x1min & 8x30sec |
| |
|
PM |
3 |
3 miles
E |
| R |
4-Aug |
AM |
3 |
3 miles E / striders |
| |
|
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|
| F |
5-Aug |
AM |
9 |
hills:4x30sec & 8x1min
(or hilly run) |
| |
|
PM |
3 |
3 miles
E |
| S |
6-Aug |
|
6 |
6 miles E |
| Week
Total |
56 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
9 |
II |
M |
1-Aug |
AM |
10 |
10 miles E w/2 Tempo |
| |
|
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|
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| T |
2-Aug |
AM |
6 |
6 miles E / striders |
| |
|
PM |
3 |
3 miles
E |
| W |
3-Aug |
AM |
7 |
hills:4x1min & 6x30sec |
| |
|
PM |
3 |
3 miles
E |
| R |
4-Aug |
AM |
3 |
3 miles E / striders |
| |
|
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|
| F |
5-Aug |
AM |
7 |
hills:3x30sec & 7x1min
(or hilly run) |
| |
|
PM |
3 |
3 miles
E |
| S |
6-Aug |
|
6 |
6 miles
E |
| Week
Total |
48 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
9 |
II |
M |
1-Aug |
AM |
8-10 |
8-10 miles E w/2 Tempo |
| |
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| T |
2-Aug |
AM |
4 |
4 miles E / striders |
| |
|
PM |
3 |
3 miles
E |
| W |
3-Aug |
AM |
6 |
hills:4x1min & 6x30sec |
| |
|
PM |
3 |
3 miles
E |
| R |
4-Aug |
AM |
3 |
3 miles E / striders |
| |
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| F |
5-Aug |
AM |
6 |
hills:3x30sec & 5x1min
(or hilly run) |
| |
|
PM |
3 |
3 miles
E |
| S |
6-Aug |
|
4-6 |
6 miles
E |
| Week
Total |
40-44 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
9 |
II |
M |
1-Aug |
AM |
6-7 |
6-7 miles E w/2 Tempo |
| |
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| T |
2-Aug |
AM |
4 |
4 miles E / striders |
| |
|
PM |
3 |
3 miles
E |
| W |
3-Aug |
AM |
6 |
hills:3x1min & 4x30sec |
| |
|
PM |
3 |
3 miles
E |
| R |
4-Aug |
AM |
3 |
3 miles E / striders |
| |
|
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| F |
5-Aug |
AM |
6 |
hills:3x30sec & 4x1min
(or hilly run) |
| |
|
PM |
3 |
3 miles
E |
| S |
6-Aug |
|
4-6 |
6 miles
E |
| Week
Total |
38-41 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
9 |
II |
M |
1-Aug |
AM |
6 |
6 miles E w/1 Tempo |
| |
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| T |
2-Aug |
AM |
3 |
3 miles E / striders |
| |
|
PM |
3 |
3 miles E (optional) |
| W |
3-Aug |
AM |
5 |
hills: 2x1min & 3x30sec |
| |
|
PM |
3 |
3 miles E (optional) |
| R |
4-Aug |
AM |
3 |
3 miles E / striders |
| |
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| F |
5-Aug |
AM |
5 |
hills: 2x30sec &
3x1min (or hilly run) |
| |
|
PM |
3 |
3 miles E (optional) |
| S |
6-Aug |
|
3 |
3 miles E |
| Week
Total |
25-34 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| beginning |
|
I |
M |
1-Aug |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
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| T |
2-Aug |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / striders |
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| W |
3-Aug |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| |
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| R |
4-Aug |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / striders |
| |
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| F |
5-Aug |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| |
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| S |
6-Aug |
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2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| Week
Total |
12-18 |
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