| Pine
View XC Workouts |
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| NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri) /morning practice at 6:00 or 6:30 - weights
and plyos Mon/Wed @ PVHS |
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RACE: 9/16 VARSITY @ Provo
Bulldog (Kiwanis Park, Provo), 5:30
girls, 6:00 boys |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
15 |
IV |
M |
12-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
8.25 |
2 set Michigan - DI
warm/cool |
| T |
13-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
9 |
4x30 sec F pace , 3x800 I ,
4x1000 T(2 min rec) - DI warm/cool |
| W |
14-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6.5 |
5 miles E + 6x200 R (equal
rec) |
| R |
15-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles E / striders |
| F |
16-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
RACE - get 7 miles in |
| S |
17-Sep |
|
10 |
10 miles E w/ 1 mile fast
finish |
| Week
Total |
60.75 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
15 |
IV |
M |
12-Sep |
AM |
6.75 |
2 set Michigan - Harts
warm/1 mile cool |
| |
|
PM |
3 |
3 miles E |
| T |
13-Sep |
AM |
4 |
4 mile E |
| |
|
PM |
4.5 |
3 miles E + 6x200 R (2 min
rec) |
| W |
14-Sep |
AM |
6.5 |
4x30 sec F pace , 2x800 I ,
2x1000 T(2 min rec) - Harts warm/1 mile cool |
| |
|
PM |
3 |
3 miles E |
| R |
15-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
3 |
3 miles E / striders |
| F |
16-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
RACE - get 7 miles in |
| S |
17-Sep |
|
8 |
8 miles E w/ 1 mile fast
finish |
| Week
Total |
51.75 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-VBoys |
15 |
IV |
M |
12-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
8.25 |
2 set Michigan - DI
warm/cool |
| T |
13-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
9 |
4x30 sec F pace , 3x800 I ,
4x1000 T(2 min rec) - DI warm/cool |
| W |
14-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6.5 |
5 miles E + 6x200 R (equal
rec) |
| R |
15-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles E / striders |
| F |
16-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
RACE - get 7 miles in |
| S |
17-Sep |
|
8 |
8 miles E w/ 1 mile fast
finish |
| Week
Total |
58.75 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-JV Boys |
15 |
IV |
M |
12-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
4 miles E |
| T |
13-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
7 |
4x30 sec F pace, 2x800 I,
3x1000 T (2 min rec) - Harts warm/cool |
| W |
14-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
4 miles E + 6x200 R |
| R |
15-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
7.25 |
2 set Michigan - Harts
warm/cool |
| F |
16-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
3 |
3 miles E / striders |
| S |
17-Sep |
|
7 |
7 miles E w/ 1 mile fast
finish |
| Week
Total |
42.75-48.75 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Vgirls |
14 |
III |
M |
12-Sep |
AM |
6.75 |
2 set Michigan - Harts
warm/1 mile cool |
| |
|
PM |
3 |
3 miles E |
| T |
13-Sep |
AM |
4 |
4 mile E |
| |
|
PM |
4.5 |
3 miles E + 6x200 R (2 min
rec) |
| W |
14-Sep |
AM |
6.5 |
4x30 sec F pace , 2x800 I ,
2x1000 T(2 min rec) - Harts warm/1 mile cool |
| |
|
PM |
3 |
3 miles E |
| R |
15-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
3 |
3 miles E / striders |
| F |
16-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
RACE - get 7 miles in |
| S |
17-Sep |
|
6 |
6 miles E w/ 1 mile fast
finish |
| Week
Total |
49.75 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-JVGirls |
15 |
IV |
M |
12-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7.25 |
2 set Michigan - Harts
warm/cool |
| T |
13-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
3 |
3 miles E |
| W |
14-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
4.5 |
3 miles E + 6x200 R |
| R |
15-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5.5 |
4x30 sec F pace , 1x800 I ,
2x1000 T(2 min rec) - Harts warm/cool |
| F |
16-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
4 miles E / striders |
| S |
17-Sep |
|
6 |
6 miles E w/ 1 mile fast
finish |
| Week
Total |
39.25-45.25 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
15 |
IV |
M |
12-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
3 |
3 miles E |
| T |
13-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5 |
4x30 F pace + 3x3 min I -
Harts warm/cool |
| W |
14-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4.25 |
3 miles E + 6x200 R |
| R |
15-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
3 |
3 miles E |
| F |
16-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
4 miles E / striders |
| S |
17-Sep |
|
3 |
3 miles E |
| Week
Total |
22.25-37.25 |
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