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| Week of Aug. 4-Aug. 9 |
LEVELS |
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| Day |
Beg. |
1 |
2 |
3 |
WORKOUT |
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| Mon. am |
1-2 miles |
3 miles |
5 miles |
7 miles |
easy |
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| Mon. pm |
0 |
2 miles |
3 miles |
3 miles |
easy |
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| Tues. am |
1-2 miles |
(2) 4.5 m. |
(4) 5 m. |
(5) 5.5 m. |
FireStation
Hills x (#) |
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| Tues. pm |
0 |
2 miles |
3 miles |
3 miles |
easy |
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| Weds. am |
1-2 miles |
3 miles |
3.5 miles |
4 miles |
easy
/ 8 x Striders |
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| Weds. pm |
0 |
2 miles |
3 miles |
3 miles |
easy |
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| Thurs. am |
1-2 miles |
(4) 3.5 m. |
(5) 3.75 m. |
(6) 4 m. |
200's x (#) |
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| Thurs. pm |
0 |
2 miles |
3 miles |
3 miles |
easy |
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| Fri. am |
1-2 miles |
3 miles |
3.5 miles |
4 miles |
moderate
/ 8 x Striders |
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| Fri. pm |
0 |
2 miles |
3 miles |
3 miles |
easy |
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| Sat. |
1-2 miles |
4 miles |
7 miles |
10 miles |
long |
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| total |
7-14 |
28 |
44.75 |
51.5 |
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(Striders are in addition to workout
mileage) |
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dates: |
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ALL PRACTICES AT PVHS - BE THERE! |
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AM Starting at 8:00 am |
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PM Starting at 3:00 pm |
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| Levels: |
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| Beg. -
Beginning Level (those who are new to running) |
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The goal of the beginning level is
to learn to appreciate running through a small gradual increase in mileage |
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and avoiding injury to make the
athlete ready for level 1 (or higher) once the school year begins. |
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| Level 1 - A
beginning/Intermediate level of running |
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Those who have been running some
should be on this level. The goal of
level 1 is to build a CONSISTENT base |
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mileage to prepare the runner for
more mileage at a later date. |
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| Level 2 -
An Intermediate level of running |
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Those
who are in pretty good shape (many Varsity girls/JV boys) should be on this
level. The goal of level 2 is |
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to introduce a little higher
mileage to the runner and eventually workouts are a little more intense. Good workouts |
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for those who have been running a
year or more. |
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| Level 3 -
An Advanced level of running |
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To run at this level you MUST be
running CONSISTENTLY higher mileage (ready for 40+/week). You may work |
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up to this level, but don't just
jump to it thinking you deserve to be here.
You earn the right through DEDICATION. |
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Some Varsity Girls and ALL Varsity
Boys should be on this level. It is
challenging and demanding running |
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that must be worked up to to avoid
injury. |
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