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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: 9/30 @ Cedar 3:30
youngsters, 4:00 JV girls, 4:30 JV boys, 5:00 V girls, 5:30 V boys |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Boys |
17 |
V |
M |
26-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
6 miles E / striders |
| T |
27-Sep |
AM |
3 |
3 miles E |
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PM |
8.25 |
2 set Michigan - DI warm
and cool |
| W |
28-Sep |
AM |
3 |
3 miles E |
| |
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PM |
6.5 |
5 miles E + 6x200 R (equal
rec) |
| R |
29-Sep |
AM |
3 |
3 miles E |
| |
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PM |
5 |
5 miles E / striders |
| F |
30-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
RACE - get 7 miles in |
| S |
1-Oct |
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6 |
6 miles E |
| Week
Total |
53.75 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Girls |
17 |
V |
M |
26-Sep |
AM |
6.75 |
2 set Michigan - Harts warm
and 1 cool |
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PM |
3 |
3 miles E / striders |
| T |
27-Sep |
AM |
4 |
4 mile E |
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PM |
3 |
3 miles E |
| W |
28-Sep |
AM |
4.5 |
3 miles E + 6x200 R (2 min
rec) |
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PM |
3 |
3 miles E |
| R |
29-Sep |
AM |
3 |
3 miles E |
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PM |
4 |
4 miles E / striders |
| F |
30-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
RACE - get 7 miles in |
| S |
1-Oct |
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5 |
5 miles E |
| Week
Total |
46.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-JV Boys |
17 |
V |
M |
26-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
5 miles E / striders |
| T |
27-Sep |
AM |
3 |
3 miles E (optional) |
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PM |
7.25 |
2 set Michigan - Harts warm/cool |
| W |
28-Sep |
AM |
3 |
3 miles E |
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PM |
4.5 |
3 miles E + 6x200 R |
| R |
29-Sep |
AM |
3 |
3 miles E (optional) |
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PM |
4 |
4 miles E / striders |
| F |
30-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
RACE - get 6 miles in |
| S |
1-Oct |
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5 |
5 miles E |
| Week
Total |
40.25-46.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-JVGirls |
17 |
V |
M |
26-Sep |
AM |
3 |
3 miles E |
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PM |
4 |
4 miles E / striders |
| T |
27-Sep |
AM |
3 |
3 miles E (optional) |
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PM |
7.25 |
2 set Michigan - Harts warm/cool |
| W |
28-Sep |
AM |
3 |
3 miles E |
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PM |
4.5 |
3 miles E + 6x200 R |
| R |
29-Sep |
AM |
3 |
3 miles E (optional) |
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PM |
4 |
4 miles E / striders |
| F |
30-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
RACE - get 6 miles in |
| S |
1-Oct |
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4 |
4 miles E |
| Week
Total |
38.75-44.75 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
17 |
V |
M |
26-Sep |
AM |
3 |
3 miles E (optional) |
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PM |
4 |
4 miles E / striders |
| T |
27-Sep |
AM |
3 |
3 miles E (optional) |
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PM |
4.5 |
3x3 min cruisers - Harts
warm/cool |
| W |
28-Sep |
AM |
3 |
3 miles E (optional) |
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PM |
4.25 |
3 miles E + 6x200 R |
| R |
29-Sep |
AM |
3 |
3 miles E (optional) |
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PM |
3 |
3 miles E / striders |
| F |
30-Sep |
AM |
3 |
3 miles E (optional) |
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PM |
5 |
RACE - get 5 miles in |
| S |
1-Oct |
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4 |
4 miles E |
| Week
Total |
24.75-39.75 |
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