| Member Since: Aug 06, 2007 Gender: Male Goal Type: Highschool Champ Running Accomplishments: This site is intended to give Pine View High School distance runners useful information regarding upcoming workouts (it only says "male" because the blog made me choose and I am a guy so...). Others are more than welcome to look in and view and make comments about our training, or view any of the many members of the team who have fastrunningblogs.
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Miles: | This week: | 0.00 |
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Pine
View Distance Workouts |
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NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS |
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1600-3200 |
LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
3-Boys |
2 |
Base |
M |
7-Jan |
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PM |
5 |
2x1600 (85%) w/3min rec,
Harts warm/cool |
T |
8-Jan |
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PM |
5 |
5 miles E (trail) |
W |
9-Jan |
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PM |
6 |
12min AT (mile+1min) |
R |
10-Jan |
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PM |
5 |
Kosmin Test / striders |
F |
11-Jan |
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PM |
4 |
4 miles E |
S |
12-Jan |
|
8 |
10minLT
(mile+35/40sec) |
Week
Total |
33 |
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LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
2 |
Base |
M |
7-Jan |
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|
PM |
5 |
2x1600 (85%) w/3min rec,
Harts warm/cool |
T |
8-Jan |
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|
PM |
5 |
5 miles E (trail) |
W |
9-Jan |
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PM |
6 |
12min AT (mile+1min) |
R |
10-Jan |
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PM |
5 |
Kosmin Test / striders |
F |
11-Jan |
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PM |
4 |
4 miles E |
S |
12-Jan |
|
8 |
10minLT
(mile+35/40sec) |
Week
Total |
33 |
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LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
2 |
Base |
M |
7-Jan |
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|
PM |
5 |
2x1600 (85%) w/3min rec,
Harts warm/cool |
T |
8-Jan |
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PM |
5 |
5 miles E (trail) |
W |
9-Jan |
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|
PM |
6 |
12min AT (mile+1min) |
R |
10-Jan |
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|
PM |
5 |
Kosmin Test / striders |
F |
11-Jan |
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PM |
4 |
4 miles E |
S |
12-Jan |
|
8 |
10minLT
(mile+35/40sec) |
Week
Total |
33 |
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LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
2-Girls |
2 |
Base |
M |
7-Jan |
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|
PM |
4 |
2x1000 (85%) w/3min rec,
Harts warm/cool |
T |
8-Jan |
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|
PM |
5 |
5 miles E (trail) |
W |
9-Jan |
|
|
|
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|
PM |
6 |
12min AT (mile+1min) |
R |
10-Jan |
|
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|
PM |
5 |
Kosmin Test / striders |
F |
11-Jan |
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|
PM |
4 |
4 miles E |
S |
12-Jan |
|
7 |
10minLT
(mile+35/40sec) |
Week
Total |
31 |
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LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
2 |
Base |
M |
7-Jan |
|
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|
|
|
PM |
4 |
2x1000 (85%) w/3min rec,
Harts warm/cool |
T |
8-Jan |
|
|
|
|
|
PM |
5 |
5 miles E (trail) |
W |
9-Jan |
|
|
|
|
|
PM |
6 |
12min AT (mile+1min) |
R |
10-Jan |
|
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|
PM |
5 |
Kosmin Test / striders |
F |
11-Jan |
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|
PM |
4 |
4 miles E |
S |
12-Jan |
|
5 |
10minLT
(mile+35/40sec) |
Week
Total |
29 |
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LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
beginning |
|
Base |
M |
7-Jan |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
T |
8-Jan |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
W |
9-Jan |
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|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
R |
10-Jan |
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|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
F |
11-Jan |
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|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
S |
12-Jan |
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Week
Total |
10-15 |
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Pine
View Distance Workouts |
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NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS |
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800 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
Boys |
2 |
Base |
M |
7-Jan |
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|
PM |
4 |
2x1000 (85%) w/3min rec,
Harts warm/cool |
T |
8-Jan |
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|
PM |
5 |
5 miles E (trail) |
W |
9-Jan |
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|
PM |
6 |
12min AT (mile+1min) |
R |
10-Jan |
|
|
|
|
|
PM |
5 |
Kosmin Test / striders |
F |
11-Jan |
|
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|
PM |
4 |
4 miles E |
S |
12-Jan |
|
8 |
10minLT
(mile+35/40sec) |
Week
Total |
32 |
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LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
Girls |
2 |
Base |
M |
7-Jan |
|
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|
|
|
PM |
4 |
2x1000 (85%) w/3min rec,
Harts warm/cool |
T |
8-Jan |
|
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|
|
|
PM |
5 |
5 miles E (trail) |
W |
9-Jan |
|
|
|
|
|
PM |
6 |
12min AT (mile+1min) |
R |
10-Jan |
|
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|
PM |
5 |
Kosmin Test / striders |
F |
11-Jan |
|
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|
PM |
4 |
4 miles E |
S |
12-Jan |
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6-8 |
10minLT
(mile+35/40sec) |
Week
Total |
30-32 |
|
| Add Comment |
| |
Pine
View Distance Workouts |
|
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|
|
|
|
|
|
NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS |
|
|
|
1600-3200 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
3 |
Base |
M |
14-Jan |
|
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|
|
|
PM |
5 |
3x1600 (85%) w/3min rec,
Harts warm/cool |
T |
15-Jan |
|
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|
|
|
PM |
5 |
5 miles E (trail) |
W |
16-Jan |
|
|
|
|
|
PM |
9 |
18min AT (mile+1min) |
R |
17-Jan |
|
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|
PM |
6 |
Old Man Hills (2x800) |
F |
18-Jan |
|
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|
PM |
5 |
4 miles E / striders |
S |
19-Jan |
|
6 |
15minLT
(mile+35/40sec) |
Week
Total |
36 |
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LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
3 |
Base |
M |
14-Jan |
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|
|
PM |
5 |
3x1600 (85%) w/3min rec,
Harts warm/cool |
T |
15-Jan |
|
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|
|
PM |
5 |
5 miles E (trail) |
W |
16-Jan |
|
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|
PM |
8 |
18min AT (mile+1min) |
R |
17-Jan |
|
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|
PM |
6 |
Old Man Hills (2x800) |
F |
18-Jan |
|
|
|
|
|
PM |
5 |
4 miles E / striders |
S |
19-Jan |
|
5 |
15minLT
(mile+35/40sec) |
Week
Total |
34 |
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|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
3 |
Base |
M |
14-Jan |
|
|
|
|
|
PM |
5 |
3x1600 (85%) w/3min rec,
Harts warm/cool |
T |
15-Jan |
|
|
|
|
|
PM |
5 |
5 miles E (trail) |
W |
16-Jan |
|
|
|
|
|
PM |
8 |
18min AT (mile+1min) |
R |
17-Jan |
|
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|
PM |
6 |
Old Man Hills (2x800) |
F |
18-Jan |
|
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|
PM |
5 |
4 miles E / striders |
S |
19-Jan |
|
5 |
15minLT
(mile+35/40sec) |
Week
Total |
34 |
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|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
3 |
Base |
M |
14-Jan |
|
|
|
|
|
PM |
4.75 |
3x1000 (85%) w/3min rec, Harts warm/cool |
T |
15-Jan |
|
|
|
|
|
PM |
5 |
5 miles E (trail) |
W |
16-Jan |
|
|
|
|
|
PM |
7 |
18min AT (mile+1min) |
R |
17-Jan |
|
|
|
|
|
PM |
6 |
Old Man Hills (2x800) |
F |
18-Jan |
|
|
|
|
|
PM |
3 |
3 miles E / striders |
S |
19-Jan |
|
5 |
15minLT (mile+35/40sec) |
Week
Total |
30.75 |
|
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|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
3 |
Base |
M |
14-Jan |
|
|
|
|
|
PM |
4.75 |
3x1000 (85%) w/3min rec, Harts warm/cool |
T |
15-Jan |
|
|
|
|
|
PM |
5 |
5 miles E (trail) |
W |
16-Jan |
|
|
|
|
|
PM |
6 |
18min AT (mile+1min) |
R |
17-Jan |
|
|
|
|
|
PM |
6 |
Old Man Hills (2x800) |
F |
18-Jan |
|
|
|
|
|
PM |
3 |
3 miles E / striders |
S |
19-Jan |
|
4 |
15minLT (mile+35/40sec) |
Week
Total |
28.75 |
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|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
beginning |
|
Base |
M |
14-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
T |
15-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
W |
16-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
R |
17-Jan |
|
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|
|
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
F |
18-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
S |
19-Jan |
|
|
|
Week
Total |
10-15 |
|
Pine
View Distance Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
800 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
Boys |
3 |
Base |
M |
14-Jan |
|
|
|
|
|
PM |
4.75 |
3x1000 (85%) w/3min rec,
Harts warm/cool |
T |
15-Jan |
|
|
|
|
|
PM |
5 |
5 miles E (trail) |
W |
16-Jan |
|
|
|
|
|
PM |
8 |
18min AT (mile+1min) |
R |
17-Jan |
|
|
|
|
|
PM |
6 |
Old Man Hills (4x400) |
F |
18-Jan |
|
|
|
|
|
PM |
5 |
4 miles E / striders |
S |
19-Jan |
|
5 |
15minLT
(mile+35/40sec) |
Week
Total |
33.75 |
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|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
Girls |
3 |
Base |
M |
14-Jan |
|
|
|
|
|
PM |
4.75 |
3x1000 (85%) w/3min rec,
Harts warm/cool |
T |
15-Jan |
|
|
|
|
|
PM |
5 |
5 miles E (trail) |
W |
16-Jan |
|
|
|
|
|
PM |
6-8 |
18min AT (mile+1min) |
R |
17-Jan |
|
|
|
|
|
PM |
6 |
Old Man Hills (4x400) |
F |
18-Jan |
|
|
|
|
|
PM |
5 |
4 miles E / striders |
S |
19-Jan |
|
5-6 |
15minLT
(mile+35/40sec) |
Week
Total |
31.75-34.75 |
|
| Add Comment |
| | Make sure you are looking at the right week - this is for Jan. 21-26
Pine
View Distance Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri) / weights
Tues/Thur @ PVHS; AM practice @ 6:00 (W/F); run on own on Monday |
|
|
|
1600-3200 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
4 |
Base |
M |
21-Jan |
AM |
4 |
4 miles E |
|
|
|
|
|
T |
22-Jan |
|
|
|
|
|
PM |
7 |
4x1600 (85%) w/3min rec,
Harts warm/cool |
W |
23-Jan |
AM |
3 |
3 miles E |
|
|
PM |
10 |
24min AT (mile+1min) |
R |
24-Jan |
|
|
|
|
|
PM |
7 |
Old Man Hills (1x800,2x400)
/ striders |
F |
25-Jan |
AM |
3 |
3 miles E |
|
|
PM |
5 |
5 miles E (trail) |
S |
26-Jan |
|
6 |
20minLT
(mile+35/40sec) |
Week
Total |
45 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
4 |
Base |
M |
21-Jan |
AM |
4 |
4 miles E |
|
|
|
|
|
T |
22-Jan |
|
|
|
|
|
PM |
7 |
4x1600 (85%) w/3min rec,
Harts warm/cool |
W |
23-Jan |
AM |
3 |
3 miles E |
|
|
PM |
8 |
24min AT (mile+1min) |
R |
24-Jan |
|
|
|
|
|
PM |
7 |
Old Man Hills (1x800,2x400)
/ striders |
F |
25-Jan |
AM |
3 |
3 miles E |
|
|
PM |
5 |
5 miles E (trail) |
S |
26-Jan |
|
6 |
20minLT
(mile+35/40sec) |
Week
Total |
43 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
4 |
Base |
M |
21-Jan |
AM |
4 |
4 miles E |
|
|
|
|
|
T |
22-Jan |
|
|
|
|
|
PM |
7 |
4x1600 (85%) w/3min rec,
Harts warm/cool |
W |
23-Jan |
AM |
3 |
3 miles E |
|
|
PM |
8 |
24min AT (mile+1min) |
R |
24-Jan |
|
|
|
|
|
PM |
7 |
Old Man Hills (1x800,2x400)
/ striders |
F |
25-Jan |
AM |
3 |
3 miles E |
|
|
PM |
5 |
5 miles E (trail) |
S |
26-Jan |
|
6 |
20minLT
(mile+35/40sec) |
Week
Total |
43 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
4 |
Base |
M |
21-Jan |
AM |
4 |
3 miles E |
|
|
|
|
3 miles E |
T |
22-Jan |
|
|
|
|
|
PM |
5.5 |
4x1000 (85%) w/3min rec, Harts warm/cool |
W |
23-Jan |
|
|
|
|
|
PM |
7 |
24min AT (mile+1min) |
R |
24-Jan |
|
|
|
|
|
PM |
7 |
Old Man Hills (1x800,2x400)
/ striders |
F |
25-Jan |
AM |
3 |
3 miles E |
|
|
PM |
5 |
5 miles E (trail) |
S |
26-Jan |
|
6 |
20minLT (mile+35/40sec) |
Week
Total |
37.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
4 |
Base |
M |
21-Jan |
|
|
|
|
|
PM |
3 |
3 miles E |
T |
22-Jan |
|
|
|
|
|
PM |
5.5 |
4x1000 (85%) w/3min rec, Harts warm/cool |
W |
23-Jan |
|
|
|
|
|
PM |
6 |
20min AT (mile+1min) |
R |
24-Jan |
|
|
|
|
|
PM |
6 |
Old Man Hills (1x800,2x400)
/ striders |
F |
25-Jan |
|
|
|
|
|
PM |
5 |
5 miles E (trail) |
S |
26-Jan |
|
4 |
15minLT (mile+35/40sec) |
Week
Total |
29.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
beginning |
|
Base |
M |
21-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
T |
22-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
W |
23-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
R |
24-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
F |
25-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
S |
26-Jan |
|
|
|
Week
Total |
10-15 |
|
|
800 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
Boys |
4 |
Base |
M |
21-Jan |
AM |
4 |
4 miles E |
|
|
|
|
|
T |
22-Jan |
|
|
|
|
|
PM |
5.5 |
4x1000 (85%) w/3min rec,
Harts warm/cool |
W |
23-Jan |
AM |
3 |
3 miles E |
|
|
PM |
8 |
24min AT (mile+1min) |
R |
24-Jan |
|
|
|
|
|
PM |
7 |
Old Man Hills (1x800,2x400)
/ striders |
F |
25-Jan |
AM |
3 |
3 miles E |
|
|
PM |
5 |
5 miles E (trail) |
S |
26-Jan |
|
6 |
20minLT
(mile+35/40sec) |
Week
Total |
41.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
Girls |
4 |
Base |
M |
21-Jan |
AM |
4 |
4 miles E |
|
|
|
|
|
T |
22-Jan |
|
|
|
|
|
PM |
5.5 |
4x1000 (85%) w/3min rec,
Harts warm/cool |
W |
23-Jan |
AM |
3 |
3 miles E |
|
|
PM |
6-8 |
24min AT (mile+1min) |
R |
24-Jan |
|
|
|
|
|
PM |
7 |
Old Man Hills (1x800,2x400)
/ striders |
F |
25-Jan |
AM |
3 |
3 miles E |
|
|
PM |
5 |
5 miles E (trail) |
S |
26-Jan |
|
5-6 |
20minLT
(mile+35/40sec) |
Week
Total |
38.5-41.5 |
|
| Add Comment |
| |
Pine
View Distance Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri) / weights
Mon/Thur @ PVHS; AM practice @ 6:00 |
|
|
|
1600-3200 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
5 |
Base |
M |
28-Jan |
AM |
3 |
3 miles E |
|
|
PM |
7 |
4x1600 (87%) w/3min rec,
Harts warm/cool |
T |
29-Jan |
|
|
|
|
|
PM |
5 |
5 miles E (trail) |
W |
30-Jan |
AM |
3 |
3 miles E |
|
|
PM |
10 |
24min AT (mile+1min) |
R |
31-Jan |
|
|
|
|
|
PM |
6 |
Old Man Hills (2x800) |
F |
1-Feb |
AM |
3 |
3 miles E |
|
|
PM |
4 |
3 miles E / striders |
S |
2-Feb |
|
6 |
20minLT
(mile+35/40sec) |
Week
Total |
47 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
5 |
Base |
M |
28-Jan |
AM |
3 |
3 miles E |
|
|
PM |
7 |
4x1600 (87%) w/3min rec,
Harts warm/cool |
T |
29-Jan |
|
|
|
|
|
PM |
5 |
5 miles E (trail) |
W |
30-Jan |
AM |
3 |
3 miles E |
|
|
PM |
8 |
24min AT (mile+1min) |
R |
31-Jan |
|
|
|
|
|
PM |
6 |
Old Man Hills (2x800) |
F |
1-Feb |
AM |
3 |
3 miles E |
|
|
PM |
4 |
3 miles E / striders |
S |
2-Feb |
|
6 |
20minLT
(mile+35/40sec) |
Week
Total |
45 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
5 |
Base |
M |
28-Jan |
AM |
3 |
3 miles E |
|
|
PM |
7 |
4x1600 (87%) w/3min rec,
Harts warm/cool |
T |
29-Jan |
|
|
|
|
|
PM |
5 |
5 miles E (trail) |
W |
30-Jan |
AM |
3 |
3 miles E |
|
|
PM |
8 |
24min AT (mile+1min) |
R |
31-Jan |
|
|
|
|
|
PM |
6 |
Old Man Hills (2x800) |
F |
1-Feb |
AM |
3 |
3 miles E |
|
|
PM |
4 |
3 miles E / striders |
S |
2-Feb |
|
6 |
20minLT
(mile+35/40sec) |
Week
Total |
45 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
5 |
Base |
M |
28-Jan |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x1000 (87%) w/3min rec, Harts warm/cool |
T |
29-Jan |
|
|
|
|
|
PM |
5 |
5 miles E (trail) |
W |
30-Jan |
AM |
3 |
|
|
|
PM |
7 |
24min AT (mile+1min) |
R |
31-Jan |
|
|
|
|
|
PM |
6 |
Old Man Hills (2x800) |
F |
1-Feb |
AM |
3 |
3 miles E |
|
|
PM |
4 |
3 miles E / striders |
S |
2-Feb |
|
6 |
20minLT (mile+35/40sec) |
Week
Total |
42.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
5 |
Base |
M |
28-Jan |
|
|
|
|
|
PM |
5.5 |
4x1000 (87%) w/3min rec, Harts warm/cool |
T |
29-Jan |
|
|
|
|
|
PM |
5 |
5 miles E (trail) |
W |
30-Jan |
|
|
|
|
|
PM |
6 |
20min AT (mile+1min) |
R |
31-Jan |
|
|
|
|
|
PM |
6 |
Old Man Hills (2x800) |
F |
1-Feb |
AM |
|
|
|
|
PM |
4 |
3 miles E / striders |
S |
2-Feb |
|
5 |
15minLT (mile+35/40sec) |
Week
Total |
31.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
beginning |
|
Base |
M |
28-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
T |
29-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
W |
30-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
R |
31-Jan |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
F |
1-Feb |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
S |
2-Feb |
|
|
|
Week
Total |
10-15 |
|
Pine
View Distance Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS; AM practice @ 6:00 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
800 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
Boys |
5 |
Base |
M |
28-Jan |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x1000 (87%) w/3min rec, Harts warm/cool |
T |
29-Jan |
|
|
|
|
|
PM |
5 |
5 miles E (trail) |
W |
30-Jan |
AM |
3 |
3 miles E |
|
|
PM |
8 |
24min AT (mile+1min) |
R |
31-Jan |
|
|
|
|
|
PM |
6 |
Old Man Hills (4x400) |
F |
1-Feb |
AM |
3 |
3 miles E |
|
|
PM |
4 |
3 miles E / striders |
S |
2-Feb |
|
6 |
20minLT
(mile+35/40sec) |
Week
Total |
43.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
Girls |
5 |
Base |
M |
28-Jan |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x1000 (87%) w/3min rec, Harts warm/cool |
T |
29-Jan |
|
|
|
|
|
PM |
5 |
5 miles E (trail) |
W |
30-Jan |
AM |
3 |
3 miles E |
|
|
PM |
6-8 |
24min AT (mile+1min) |
R |
31-Jan |
|
|
|
|
|
PM |
6 |
Old Man Hills (4x400) |
F |
1-Feb |
AM |
3 |
3 miles E |
|
|
PM |
4 |
3 miles E / striders |
S |
2-Feb |
|
5-6 |
20minLT
(mile+35/40sec) |
Week
Total |
40.5-43.5 |
|
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