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Pine
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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weights and plyos held after PM practice on Mon/Wed
- MON AFTERNOON PRACTICE HELD RIGHT AFTER SCHOOL (early
out day) |
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RACE - Time Trial Tues (9/11) @ PV: 6th-8th 3:30;
Girls 3:45; Boys 3:45 - meet for regular practice time |
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RACE - Fri (9/14) Herriman Invite (near Herriman
HS): VGirls 5:15; VBoys 5:45 |
LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
2-Boys |
15 |
IV |
M |
10-Sep |
AM |
3 |
3 miles E |
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PM |
8 |
4x30secF w/1 min rec+3x800I
w/2min rec+3x1000T w/1 min rec w/Harts warm/cool |
T |
11-Sep |
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PM |
6 |
TIME TRIAL+ 5xstadium hill
sprints w/warm and cool to get distance |
W |
12-Sep |
AM |
3 |
3 miles E |
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PM |
8 |
7 miles E w/ striders |
R |
13-Sep |
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PM |
6 |
5 miles E + 4x200 |
F |
14-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
8x200 w/200 rec + 2x5minT
w/2min rec w/ Harts warm/cool |
S |
15-Sep |
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6 |
6 miles w/ 1 mile hard
finish |
Week
Total |
49 |
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LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
2-Girls |
15 |
IV |
M |
10-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
4x30secF w/1 min rec+2x800I
w/2min rec+2x1000T w/1 min rec w/Harts warm/cool |
T |
11-Sep |
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PM |
5 |
TIME TRIAL+ 5xstadium hill
sprints w/warm and cool to get distance |
W |
12-Sep |
AM |
3 |
3 miles E |
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|
PM |
5 |
4 miles E w/ striders |
R |
13-Sep |
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|
PM |
6 |
5 miles E + 4x200 |
F |
14-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
8x200 w/200 rec + 1x5minT
w/2min rec w/ Harts warm/cool |
S |
15-Sep |
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4 |
4 miles w/ 1 mile hard
finish |
Week
Total |
40 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
1 |
15 |
IV |
M |
10-Sep |
AM |
3 |
3 miles E (optional) |
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|
PM |
5 |
4x30secF w/1 min rec+2x800I
w/2min rec+1x1000T w/1 min rec w/Harts warm/cool |
T |
11-Sep |
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PM |
5 |
TIME TRIAL+ 5xstadium hill
sprints w/warm and cool to get distance |
W |
12-Sep |
AM |
3 |
3 miles E (optional) |
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PM |
5 |
4 miles E w/ striders |
R |
13-Sep |
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PM |
4 |
3 miles E + 4x200 |
F |
14-Sep |
AM |
3 |
3 miles E (optional) |
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5 |
8x200 w/200 rec + 1x5minT
w/2min rec w/ Harts warm/cool |
S |
15-Sep |
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3 |
3 miles |
Week
Total |
27.5-36.5 |
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