| 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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| | 800 workouts
| LEVEL 1 |
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| Phase |
Week |
Day |
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Mileage |
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Workout |
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| I |
1 |
M |
PM: |
2-3 |
2-3 mile E |
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T |
PM: |
2-3 |
2-3 mile E |
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W |
PM: |
2-3 |
2-3 mile E |
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R |
PM: |
2-3 |
2-3 mile E |
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F |
PM: |
2-3 |
2-3 mile E |
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S |
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2-3 |
2-3 mile E |
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S |
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x |
REST |
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12-18 |
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| LEVEL 2 |
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| Phase |
Week |
Day |
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Mileage |
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Workout |
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| I |
1 |
M |
AM: |
x |
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PM: |
4 |
4 mile E |
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T |
PM: |
4 |
4 mile E |
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W |
AM: |
3 |
3 mile E |
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PM: |
6-8 |
6-8 mile E (Long) |
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R |
PM: |
4 |
4 mile E |
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F |
AM: |
3 |
3 mile E |
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PM: |
4 |
4 mile E |
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S |
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6 |
4 mile E |
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S |
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x |
REST |
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28-30 |
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| LEVEL 3 |
(Cowboy) |
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| Phase |
Week |
Day |
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Mileage |
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Workout |
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| II |
1 |
M |
AM: |
3 |
3 mile E |
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PM: |
5 |
5 mile E |
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T |
PM: |
8 |
4x200 hils, 4x400 hills,
4x200 hills w/2 m. warm and cool |
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W |
AM: |
3 |
3 mile E |
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PM: |
8 |
8 mile E
(Long) |
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R |
PM: |
6 |
4x1600
T (2 min. jog rec) w/1
m. warm and cool |
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F |
AM: |
3 |
3 mile E |
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PM: |
4 |
4 mile E |
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S |
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6 |
6 mile E |
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S |
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x |
REST |
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46 |
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1600-3200 workouts
| LEVEL 1 |
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| Phase |
Week |
Day |
|
Mileage |
|
Workout |
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| I |
1 |
M |
PM: |
2-3 |
2-3 mile E |
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| |
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T |
PM: |
2-3 |
2-3 mile E |
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| |
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W |
PM: |
2-3 |
2-3 mile E |
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R |
PM: |
2-3 |
2-3 mile E |
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F |
PM: |
2-3 |
2-3 mile E |
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S |
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2-3 |
2-3 mile E |
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S |
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x |
REST |
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12-18 |
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| LEVEL 2 |
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| Phase |
Week |
Day |
|
Mileage |
|
Workout |
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| I |
1 |
M |
AM: |
x |
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PM: |
4 |
4 mile E |
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T |
PM: |
4 |
4 mile E |
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W |
AM: |
3 |
3 mile E |
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PM: |
6-8 |
6-8 mile E (Long) |
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R |
PM: |
4 |
4 mile E |
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F |
AM: |
3 |
3 mile E |
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PM: |
4 |
4 mile E |
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S |
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6 |
4 mile E |
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S |
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x |
REST |
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28-30 |
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| LEVEL 3 |
(Austin, Corey, Trevor,
Tyson) |
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| Phase |
Week |
Day |
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Mileage |
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Workout |
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| II |
1 |
M |
AM: |
3 |
3 mile E |
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PM: |
6 |
6 mile E |
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T |
PM: |
9 |
5 sets - 2x200
hills+1x400 hill w/2 m. warm/cool |
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W |
AM: |
3 |
3 mile E |
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PM: |
8 |
8 mile E |
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|
R |
PM: |
7 |
5x1000's
I (2 min. jog rec) w/2 m. warm and
cool |
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F |
AM: |
3 |
3 mile E |
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PM: |
9 |
9 mile with
4 mile T |
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S |
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12 |
12 mile E (Long) |
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S |
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x |
REST |
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60 |
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| LEVEL 3 |
(Kaylee, Sierra) |
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| Phase |
Week |
Day |
|
Mileage |
|
Workout |
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| II |
1 |
M |
AM: |
3 |
3 mile E |
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PM: |
6 |
6 mile E |
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| |
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T |
PM: |
8 |
4 sets - 2x200
hills+1x400 hill w/2 m. warm/cool |
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W |
AM: |
3 |
3 mile E |
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PM: |
8 |
8 mile E
(Long) |
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R |
PM: |
6 |
3x1000's
I (2 min. jog rec) w/2 m. warm and
cool |
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| |
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F |
AM: |
3 |
3 mile E |
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PM: |
4 |
4 mile E |
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S |
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6 |
6 mile E |
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S |
|
x |
REST |
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47 |
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| | Add Comment |
| |
800 workouts
| LEVEL 1 |
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| Phase |
Week |
Day |
|
Mileage |
|
Workout |
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| I |
2 |
M 2/23 |
PM: |
2-3 |
2-3 mile E |
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T 2/24 |
PM: |
2-3 |
2-3 mile E |
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W 2/25 |
PM: |
2-3 |
2-3 mile E |
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R 2/26 |
PM: |
2-3 |
2-3 mile E |
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F 2/27 |
PM: |
2-3 |
2-3 mile E |
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S 2/28 |
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2-3 |
2-3 mile E |
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S 3/1 |
|
x |
REST |
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12-18 |
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| LEVEL 2 |
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| Phase |
Week |
Day |
|
Mileage |
|
Workout |
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| I |
2 |
M 2/23 |
AM: |
3 |
3 mile E |
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PM: |
4 |
4 mile E |
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T 2/24 |
PM: |
4 |
4 mile E |
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W 2/25 |
AM: |
3 |
3 mile E |
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PM: |
6-8 |
6-8 mile E
(Long) |
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R 2/26 |
PM: |
4 |
4 mile E |
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F 2/27 |
AM: |
3 |
3 mile E |
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PM: |
4 |
4 mile E |
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S 2/28 |
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6 |
6 mile E |
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S 3/1 |
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x |
REST |
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37-39 |
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| LEVEL 3 |
(Cowboy) |
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| Phase |
Week |
Day |
|
Mileage |
|
Workout |
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| II |
2 |
M 2/23 |
AM: |
3 |
3 mile E |
| |
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PM: |
8.5 |
4x200 hills, 5x400 hills, 4x200 hills w/2 m. warm
and cool |
| |
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T 2/24 |
PM: |
5 |
5 mile E |
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W 2/25 |
AM: |
3 |
3 mile E |
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PM: |
8 |
8 mile E
(Long) |
| |
|
R 2/26 |
PM: |
6 |
4x200 R
+ 3x1000 T + 4x200 R
(1 min. jog rec) w/1 m.
warm and cool |
| |
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F 2/27 |
AM: |
3 |
3 mile E |
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PM: |
4 |
4 mile E |
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S 2/28 |
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6 |
6 mile E |
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S 3/1 |
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x |
REST |
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46.5 |
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1600-3200 workouts
| LEVEL 1 |
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| Phase |
Week |
Day |
|
Mileage |
|
Workout |
|
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|
|
| I |
2 |
M 2/23 |
PM: |
2-3 |
2-3 mile E |
| |
|
T 2/24 |
PM: |
2-3 |
2-3 mile E |
| |
|
W 2/25 |
PM: |
2-3 |
2-3 mile E |
| |
|
R 2/26 |
PM: |
2-3 |
2-3 mile E |
| |
|
F 2/27 |
PM: |
2-3 |
2-3 mile E |
| |
|
S 2/28 |
|
2-3 |
2-3 mile E |
| |
|
S 3/1 |
|
x |
REST |
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12-18 |
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| LEVEL 2 |
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| Phase |
Week |
Day |
|
Mileage |
|
Workout |
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| I |
2 |
M 2/23 |
AM: |
3 |
3 mile E |
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PM: |
4 |
4 mile E |
| |
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T 2/24 |
PM: |
4 |
4 mile E |
| |
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W 2/25 |
AM: |
3 |
3 mile E |
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PM: |
6-8 |
6-8 mile E
(Long) |
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R 2/26 |
PM: |
4 |
4 mile E |
| |
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F 2/27 |
AM: |
3 |
3 mile E |
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PM: |
4 |
4 mile E |
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S 2/28 |
|
6 |
6 mile E |
| |
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S 3/1 |
|
x |
REST |
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37-39 |
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| LEVEL 2* |
(Mike, Wes) |
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| Phase |
Week |
Day |
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Mileage |
|
Workout |
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| II |
2 |
M 2/23 |
AM: |
3 |
3 mile E |
| |
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PM: |
9 |
4 sets - 2x200 hills+1x400 hill w/2 m. warm/cool |
| |
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T 2/24 |
PM: |
4 |
4 mile E |
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W 2/25 |
AM: |
3 |
3 mile E |
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PM: |
8 |
8 mile E
(Long) |
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R 2/26 |
PM: |
6 |
6 mile w/ 20 min. steady T pace + 4x200 R
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F 2/27 |
AM: |
3 |
3 mile E |
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PM: |
4 |
4 mile E |
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S 2/28 |
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6 |
6 mile E |
| |
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S 3/1 |
|
x |
REST |
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45 |
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| LEVEL 3 |
(Austin, Corey, Trevor,
Tyson, Ryan) |
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| Phase |
Week |
Day |
|
Mileage |
|
Workout |
|
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| II |
2 |
M 2/23 |
AM: |
3 |
3 mile E |
| |
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|
PM: |
10 |
4 sets - 2x200 hills+1x800 hill w/2 m. warm/cool |
| |
|
T 2/24 |
PM: |
6 |
6 mile E |
| |
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W 2/25 |
AM: |
3 |
3 mile E |
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PM: |
8 |
8 mile E |
| |
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R 2/26 |
PM: |
7 |
7 mile w/ 20 min. steady T pace + 4x200 R |
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F 2/27 |
AM: |
3 |
3 mile E |
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PM: |
9 |
9 mile E |
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|
S 2/28 |
|
12 |
12 mile E (Long) |
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|
S 2/29 |
|
x |
REST |
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61 |
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| LEVEL 3 |
(Kaylee, Sierra) |
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| Phase |
Week |
Day |
|
Mileage |
|
Workout |
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|
|
| II |
2 |
M 2/23 |
AM: |
3 |
3 mile E |
| |
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PM: |
9 |
3 sets - 2x200 hills+1x800 hill w/2 m. warm/cool |
| |
|
T 2/24 |
PM: |
4 |
4 mile E |
| |
|
W 2/25 |
AM: |
3 |
3 mile E |
| |
|
|
PM: |
8 |
8 mile E
(Long) |
| |
|
R 2/26 |
PM: |
6 |
6 mile w/ 20 min. steady T pace + 4x200 R |
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F 2/27 |
AM: |
3 |
3 mile E |
| |
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PM: |
4 |
4 mile E |
| |
|
S 2/28 |
|
6 |
6 mile E |
| |
|
S 3/1 |
|
x |
REST |
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46 |
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