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View XC Workouts |
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| NOTES: |
practice held @ PVHS, schedule: Mon-Fri after
school, AM-Level 3 M-F, Level 2 M/W/F, Level 1 optional, beginners no AM |
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MONDAY - practice held at 7:00am (w/weights after),
afternoon on own |
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weights and plyos held after PM practice on
Mon/Thur |
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RACE - Tues (9/4) Dixie (Bloom Hills N Park):
6th-8th 6:30; Girls 7:00; Boys 7:30 |
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RACE - Fir (9/7) Murray Invite (Murr City Park):
Vgirls 5:30; VBoys 5:45 |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3A-Boys: Mike, Casey |
14 |
III |
M |
3-Sep |
AM |
8.25 |
5x1 mile cuisers T pace w/
.25 rec w/ 1 mile warm/cool |
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PM |
3 |
3 miles E |
| T |
4-Sep |
AM |
3 |
3 miles E |
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PM |
10 |
8x1000 I w/ 3min rec w/ 2
mile warm/cool |
| W |
5-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
5 miles E w/ striders |
| R |
6-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
5 miles E + 4x200 |
| F |
7-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
RACE + warm/cool |
| S |
8-Sep |
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10 |
10 miles |
| Week
Total |
62.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3B-Boys |
14 |
III |
M |
3-Sep |
AM |
8.25 |
5x1 mile cuisers T pace w/
.25 rec w/ 1 mile warm/cool |
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PM |
3 |
3 miles E |
| T |
4-Sep |
AM |
3 |
3 miles E |
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PM |
8.5 |
6x1000 I w/ 3min rec w/ DI
warm/cool - JV Race (6miles) + warm/cool |
| W |
5-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
4 miles E w/ striders |
| R |
6-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
5 miles E + 4x200 |
| F |
7-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
RACE + warm/cool -
JV:4x2min w/1min rec + 5x400 I w/30sec rec w/ DI warm/cool |
| S |
8-Sep |
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8 |
8 miles |
| Week
Total |
57.75 |
(JV total
55.25) |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3A-Girls: Stoner, JP, Mia |
14 |
III |
M |
3-Sep |
AM |
7 |
4x1 mile cuisers T pace w/
.25 rec w/ Pizza Hut mile warm/cool |
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PM |
3 |
3 miles E |
| T |
4-Sep |
AM |
4 |
4 miles E |
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PM |
4 |
3 miles E w/ striders |
| W |
5-Sep |
AM |
6.5 |
6x1000 I w/ Pizza Hut
warm/cool |
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PM |
3 |
3 miles E |
| R |
6-Sep |
AM |
4 |
3 miles E + 4x200 |
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PM |
3 |
3 miles |
| F |
7-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
RACE + warm/cool |
| S |
8-Sep |
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7 |
7 miles E |
| Week
Total |
51.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3B-Girls: Taylor B., Nicole, Liz, Aubrey,
Kaelie, Megan |
14 |
III |
M |
3-Sep |
AM |
5.75 |
3x1 mile cuisers T pace w/
.25 rec w/ Pizza Hut mile warm/cool |
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PM |
3 |
3 miles E |
| T |
4-Sep |
AM |
3 |
3 miles E |
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PM |
4 |
3 miles w/ striders - JV
Race (6miles) + warm/cool |
| W |
5-Sep |
AM |
5.25 |
5x1000 I w/ 3min rec w/
Pizza Hut warm/cool - JV 5 miles E |
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PM |
3 |
3 miles E |
| R |
6-Sep |
AM |
3 |
3 miles E |
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PM |
4 |
3 miles + 4x200 |
| F |
7-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
RACE + w/c - JV (5m)3x2min
w/1min rec + 4x400 I w/30sec rec w/ Harts warm/cool |
| S |
8-Sep |
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5 |
5 miles E |
| Week
Total |
46 |
(JV total
45.75) |
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