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March 2010

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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 Month: 0.00 Year: 0.00
Totals
Total Distance
0.00
Mon, Mar 01, 2010
Total Distance
0.00

800 workouts

 

LEVEL 1









Phase Week Day
Mileage
Workout



I 3 M 3/2 PM: 2-3 2-3 mile E
 
T 3/3 PM: 2-3 2-3 mile E
 
W 3/4 PM: 2-3 2-3 mile E
 
R 3/5 PM: 2-3 2-3 mile E
 
F 3/6 PM: 2-3 2-3 mile E
 
S 3/7   2-3 2-3 mile E
    S 3/8   x REST








12-18





LEVEL 2 (Girls)








Phase Week Day
Mileage
Workout



II 3 M 3/2 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
T 3/3 PM: 7 3x200 hills, 3x400 hills, 3x200 hills w/2 m. warm and cool
 
W 3/4 AM: 3 3 mile E
 
  PM: 6-8 6-8 mile E (Long)
 
R 3/5 PM: 5 2x1600 T (2 min. jog rec) w/2 m. warm and 1 m. cool
 
F 3/6 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 3/7   6 6 mile E
    S 3/8   x REST








41-43





LEVEL 2 (Boys)








Phase Week Day
Mileage
Workout



II 3 M 3/2 AM: 3 3 mile E
 
  PM: 7 3x200 hills, 3x400 hills, 3x200 hills w/2 m. warm and cool
 
T 3/3 PM: 4 4 mile E
 
W 3/4 AM: 3 3 mile E
 
  PM: 8 8 mile E (Long)
 
R 3/5 PM: 5 2x1600 T (2 min. jog rec) w/2 m. warm and 1 m. cool
 
F 3/6 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 3/7   6 6 mile E
    S 3/8   x REST








43





LEVEL 3 (Cowboy)







Phase Week Day
Mileage
Workout



II 3 M 3/2 AM: 3 3 mile E
 
  PM: 9 4x200 hills, 6x400 hills, 4x200 hills w/2 m. warm and cool
 
T 3/3 PM: 5 5 mile E
 
W 3/4 AM: 3 3 mile E
 
  PM: 8 8 mile E (Long)
 
R 3/5 PM: 7 4x1600 T (2 min. jog rec) w/2 m. warm and 1 m. cool
 
F 3/6 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 3/7   6 6 mile E
    S 3/8   x REST








48





1600-3200 workouts

LEVEL 1









Phase Week Day
Mileage
Workout



I 3 M 3/2 PM: 2-3 2-3 mile E
 
T 3/3 PM: 2-3 2-3 mile E
 
W 3/4 PM: 2-3 2-3 mile E
 
R 3/5 PM: 2-3 2-3 mile E
 
F 3/6 PM: 2-3 2-3 mile E
 
S 3/7   2-3 2-3 mile E
    S 3/8   x REST








12-18





LEVEL 2









Phase Week Day
Mileage
Workout



I 3 M 3/2 AM: 3 3 mile E
 
  PM: 7 3 sets - 2x200 hills+1x400 hill w/2 m. warm/cool
 
T 3/3 PM: 4 4 mile E
 
W 3/4 AM: 3 3 mile E
 
  PM: 6-8 6-8 mile E (Long)
 
R 3/5 PM: 4 4 mile E
 
F 3/6 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 3/7   6 6 mile E
    S 3/8   x REST








40-42





LEVEL 2* (Mike, Wes)







Phase Week Day
Mileage
Workout



II 3 M 3/2 AM: 3 3 mile E
 
  PM: 10 4 sets - 2x200 hills+1x800 hill w/2 m. warm/cool
 
T 3/3 PM: 4 4 mile E
 
W 3/4 AM: 3 3 mile E
 
  PM: 8 8 mile E (Long)
 
R 3/5 PM: 7 3x1000's I (2 min. jog rec) w/2 m. warm and cool
 
F 3/6 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 3/7   6 6 mile E
    S 3/8   x REST








47





LEVEL 3 (Austin, Corey, Trevor, Tyson, Ryan)





Phase Week Day
Mileage
Workout



II 3 M 3/2 AM: 3 3 mile E
 
  PM: 10 4 sets - 2x200 hills+1x800 hill w/2 m. warm/cool
 
T 3/3 PM: 6 6 mile E
 
W 3/4 AM: 3 3 mile E
 
  PM: 8 8 mile E 
 
R 3/5 PM: 10 10 mile w/ 40 min. steady adjusted T pace  + 4x200 R
 
F 3/6 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
S 3/7   12 12 mile E (Long)
    S 3/8   x REST








61





LEVEL 3 (Kaylee, Sierra)







Phase Week Day
Mileage
Workout



II 3 M 3/2 AM: 3 3 mile E
 
  PM: 9 3 sets - 2x200 hills+1x800 hill w/2 m. warm/cool
 
T 3/3 PM: 4 4 mile E
 
W 3/4 AM: 3 3 mile E
 
  PM: 8 8 mile E (Long)
 
R 3/5 PM: 6 6 mile w/ 20 min. steady T pace + 4x200 R
 
F 3/6 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 3/7   6 6 mile E 
    S 3/8   x REST








46





Add Comment
Mon, Mar 08, 2010
Total Distance
0.00

800 workouts

 

LEVEL 1











Phase Week Day
Mileage
Workout





I 4 M 3/8 PM: 2-3 2-3 mile E

 
T 3/9 PM: 2-3 2-3 mile E

 
W 3/10 PM: 2-3 2-3 mile E

 
R 3/11 PM: 2-3 2-3 mile E

 
F 3/12 PM: 2-3 2-3 mile E

 
S 3/13   2-3 2-3 mile E

    S 3/14   x REST










12-18







LEVEL 2 (Girls)










Phase Week Day
Mileage
Workout





II 4 M 3/8 AM: 3 3 mile E

 
  PM: 5 2 m. E + 2 m. steady Tempo + 1 m. E

 
T 3/9 PM: 7 4x200 R + 2x400 R + 1x600 R + 1x400 R + 3x200 R (equal rec.) w/1 m. warm/cool
 
W 3/10 AM: 3 3 mile E

 
  PM: 8 8 mile E (Long)

 
R 3/11 PM: 6 4x200 R (2min rec)+ 800 I (3min rec) + 1600 T (1min rec)+ 4x200 R (2min rec) w/1 m. warm/cool
 
F 3/12 AM: 3 3 mile E

 
  PM: 4 4 mile E

 
S 3/13   6 6 mile E

    S 3/14   x REST










44.5







LEVEL 2 (Boys)










Phase Week Day
Mileage
Workout





II 4 M 3/8 AM: 3 3 mile E

 
  PM: 5 2 m. E + 2 m. steady Tempo + 1 m. E

 
T 3/9 PM: 7 4x200 R + 2x400 R + 1x600 R + 1x400 R + 3x200 R (equal rec.) w/1 m. warm/cool
 
W 3/10 AM: 3 3 mile E

 
  PM: 8 8 mile E (Long)

 
R 3/11 PM: 6.5 6x200 R (2min rec)+ 1000  I (3min rec) + 1600 T (1min rec)+ 4x200 R (2min rec) w/1 m. warm/cool
 
F 3/12 AM: 3 3 mile E

 
  PM: 4 4 mile E

 
S 3/13   6 6 mile E

    S 3/14   x REST










45.5







LEVEL 3 (Cowboy)









Phase Week Day
Mileage
Workout





II 4 M 3/8 AM: 3 3 mile E

 
  PM: 5 1 m. E + 3 m. steady Tempo + 1 m. E

 
T 3/9 PM: 7.5 4x200 R + 2x400 R + 1x600 R + 2x400 R + 4x200 R (equal rec.) w/1 m. warm/cool
 
W 3/10 AM: 3 3 mile E

 
  PM: 8 8 mile E (Long)

 
R 3/11 PM: 7 6x200 R (2min rec)+ 1000  I (3min rec) + 1600 T (1min rec)+ 6x200 R (2min rec) w/1 m. warm/cool
 
F 3/12 AM: 3 3 mile E

 
  PM: 4 4 mile E

 
S 3/13   6 6 mile E

    S 3/14   x REST










46.5







1600-3200 workouts 

LEVEL 1










Phase Week Day
Mileage
Workout




I 4 M 3/8 PM: 2-3 2-3 mile E
 
T 3/9 PM: 2-3 2-3 mile E
 
W 3/10 PM: 2-3 2-3 mile E
 
R 3/11 PM: 2-3 2-3 mile E
 
F 3/12 PM: 2-3 2-3 mile E
 
S 3/13   2-3 2-3 mile E
    S 3/14   x REST









12-18






LEVEL 2










Phase Week Day
Mileage
Workout




I 4 M 3/8 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
T 3/9 PM: 7 3 sets - 2x200 hills+1x400 hill w/2 m. warm/cool
 
W 3/10 AM: 3 3 mile E
 
  PM: 6-8 6-8 mile E (Long)
 
R 3/11 PM: 4 4 mile E
 
F 3/12 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 3/13   6 6 mile E
    S 3/14   x REST









40-42






LEVEL 2* (Mike, Wes, Luke, Tim, Manu)







Phase Week Day
Mileage
Workout




II 4 M 3/8 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
T 3/9 PM: 9 4 sets - 2x200 hills+1x400 hill w/2 m. warm/cool
 
W 3/10 AM: 3 3 mile E
 
  PM: 8 8 mile E (Long)
 
R 3/11 PM: 7 3x1000's I (2 min. jog rec) w/2 m. warm and cool
 
F 3/12 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 3/13   6 6 mile E
    S 3/14   x REST









47






LEVEL 3 (Austin, Corey, Trevor, Tyson, Ryan)






Phase Week Day
Mileage
Workout




II 4 M 3/8 AM: 3 3 mile E
 
  PM: 8 4 sets - 2 min hard, 1 min easy; 1 min hard, 30 sec easy; 30 hard, 30 sec easy
 
T 3/9 AM: 3 3 mile E
 
  PM: 10 6 sets - 2x200 hills+1x400 hill (equal rec) w/2 m. warm/cool
 
W 3/10 AM: 3 3 mile E
 
  PM: 8 8 mile E 
 
R 3/11 AM: 3 3 mile E
 
  PM: 8.5 6x1000 T (1 min rec) w/ 2 m. warm/cool
 
F 3/12 AM: 3 3 mile E
 
  PM: 6 6 mile E
    S 3/13   12 12 mile E (Long)
    S 3/14   x REST






 

67.5






LEVEL 3 (Kaylee, Sierra)








Phase Week Day
Mileage
Workout




II 4 M 3/8 AM: 3 3 mile E
 
  PM: 6 3 sets - 2 min hard, 1 min easy; 1 min hard, 30 sec easy; 30 hard, 30 sec easy
 
T 3/9 AM: 3 3 mile E
 
  PM: 8 4 sets - 2x200 hills+1x400 hill (equal rec) w/2 m. warm/cool
 
W 3/10 AM: 3 3 mile E
 
  PM: 8 8 mile E 
 
R 3/11 AM: 3 3 mile E
 
  PM: 7 4x1000 T (1 min rec) w/ 2 m. warm/cool
 
F 3/12 AM: 3 3 mile E
 
  PM: 6 6 mile E
    S 3/13   6 6 mile E 
    S 3/14   x REST






 

 






Add Comment
Mon, Mar 15, 2010
Total Distance
0.00

800 workouts

LEVEL 1












Phase Week Day
Mileage
Workout






I 5 M 3/15 PM: 3-4 3-4 mile E
 
T 3/16 PM: 3-4 3-4 mile E
 
W 3/17 PM: 3-4 3-4 mile E
 
R 3/18 PM: 3-4 3-4 mile E
 
F 3/19 PM: 3-4 3-4 mile E
 
S 3/20   3-4 3-4 mile E
    S 3/21   x REST











18-24








LEVEL 2 (Girls)











Phase Week Day
Mileage
Workout






III 5 M 3/15 AM: 3 3 mile E
 
  PM: 5 3x1000 I (2min rec)  w/ 1 m. warm and cool 
 
T 3/16 PM: 5.5 1x600 R (5min rec) + 2x400 F (4min rec) + 1x600F (5min rec) + 1x300 F (3min rec) + 1x200 R (200rec) w/1m. w&c
 
W 3/17 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 3/18 PM: 4 4 mile E
 
F 3/19 AM: 3 3 mile E
 
  PM: 5 Hurricane Invite
 
S 3/20   5 Hurricane Invite
    S 3/21   x REST











39








LEVEL 2 (Boys)











Phase Week Day
Mileage
Workout






III 5 M 3/15 AM: 3 3 mile E
 
  PM: 5.5 4x1000 I (2min rec)  w/ 1 m. warm and cool 
 
T 3/16 PM: 5.5 1x600 R (5min rec) + 2x400 F (4min rec) + 1x600F (5min rec) + 1x300 F (3min rec) + 1x200 R (200rec) w/1m. w&c
 
W 3/17 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 3/18 PM: 4 4 mile E
 
F 3/19 AM: 3 3 mile E
 
  PM: 5 Hurricane Invite
 
S 3/20   5 Hurricane Invite
    S 3/21   x REST











40








LEVEL 3 (Cowboy)










Phase Week Day
Mileage
Workout






III 5 M 3/15 AM: 3 3 mile E
 
  PM: 6.5 6x1000 I (2min rec)  w/ 1 m. warm and cool 
 
T 3/16 PM: 6 1x600 R (5min rec) + 2x400 F (4min rec) + 1x600F (5min rec) + 2x300 F (3min rec) + 4x200 R (200rec) w/1m. w&c
 
W 3/17 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 3/18 PM: 4 4 mile E
 
F 3/19 AM: 3 3 mile E
 
  PM: 5 Hurricane Invite
 
S 3/20   5 Hurricane Invite
    S 3/21   x REST











41.5








 

1600/3200 workouts

LEVEL 1












Phase Week Day
Mileage
Workout






I 5 M 3/15 PM: 3-4 3-4 mile E
 
T 3/16 PM: 3-4 3-4 mile E
 
W 3/17 PM: 3-4 3-4 mile E
 
R 3/18 PM: 3-4 3-4 mile E
 
F 3/19 PM: 3-4 3-4 mile E
 
S 3/20   3-4 3-4 mile E
    S 3/21   x REST











18-24








LEVEL 2












Phase Week Day
Mileage
Workout






I 5 M 3/15 AM: 3 3 mile E
 
  PM: 8 3 sets - 2x200 hills+1x800 hill w/2 m. warm/cool
 
T 3/16 PM: 6 15 min. steady Tempo + 6x200 R
 
W 3/17 AM: 3 3 mile E
 
  PM: 6 6 mile E 
 
R 3/18 PM: 4 4 mile E
 
F 3/19 AM: 3 3 mile E
 
  PM: 5 Hurricane Invite
 
S 3/20   5 Hurricane Invite
    S 3/21   x REST











43








LEVEL 2* (Mike, Wes, Luke, Tim, Manu)









Phase Week Day
Mileage
Workout






II 5 M 3/15 AM: 3 3 mile E
 
  PM: 9 4 sets - 2x200 hills+1x800 hill w/2 m. warm/cool
 
T 3/16 PM: 6 20 min. steady Tempo + 6x200 R
 
W 3/17 AM: 3 3 mile E
 
  PM: 6 6 mile E 
 
R 3/18 PM: 5 5 mile E 
 
F 3/19 AM: 3 3 mile E
 
  PM: 5 Hurricane Invite
 
S 3/20   5 Hurricane Invite
    S 3/21   x REST











45








LEVEL 3 (Austin, Corey, Trevor, Tyson, Ryan)








Phase Week Day
Mileage
Workout






II 5 M 3/15 AM: 3 3 mile E
 
  PM: 9 3x1000 I (2min rec) + 1x1200 I + 3x1000  w/ 2 m. warm and cool 
 
T 3/16 AM: 3 3 mile E
 
  PM: 12 2x600 R+3sec +3x400 R + 4x300 R-1sec + 6x200 F (equal rec distance) w/2m. warm/cool
 
W 3/17 AM: 3 3 mile E
 
  PM: 6 6 mile E 
 
R 3/18 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
F 3/19 AM: 3 3 mile E
 
  PM: 5 Hurricane Invite
    S 3/20   5 Hurricane Invite
    S 3/21   x REST








 

57








LEVEL 3 (Kaylee, Sierra)










Phase Week Day
Mileage
Workout






II 5 M 3/15 AM: 3 3 mile E
 
  PM: 7.5 4x1000 I (2min rec)  w/ 2 m. warm and cool 
 
T 3/16 AM: 3 3 mile E
 
  PM: 8 1x600 R+3sec +2x400 R + 3x300 R-1sec + 6x200 F (equal rec distance) w/2m. warm/cool
 
W 3/17 AM: 3 3 mile E
 
  PM: 4 4 mile E 
 
R 3/18 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
F 3/19 AM: 3 3 mile E
 
  PM: 5 Hurricane Invite
    S 3/20   5 Hurricane Invite
    S 3/21   x REST








 

49.5








Add Comment
Mon, Mar 22, 2010
Total Distance
0.00

800 workouts:

 

LEVEL 1












Phase Week Day
Mileage
Workout






I 6 M 3/22 PM: 3-4 3-4 mile E
 
T 3/23 PM: 3-4 3-4 mile E
 
W 3/24 PM: 3-4 3-4 mile E
 
R 3/25 PM: 3-4 3-4 mile E
 
F 3/26 PM: 3-4 3-4 mile E
 
S 3/27   3-4 3-4 mile E
    S 3/28   x REST











18-24








LEVEL 2 (Girls)











Phase Week Day
Mileage
Workout






III 6 M 3/22 AM: 3 3 mile E
 
  PM: 5 1x1200 I (4min rec)+2x1000 I (3min rec)+2x800 I (2min rec)  w/ 1 m. warm and cool 
 
T 3/23 PM: 5.5 2x600 R + 3x400 F + 4x300 R + 6x200 F (all equal rec) w/1m. warm&cool
 
W 3/24 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 3/25 PM: 4 4 mile E
 
F 3/26 AM: 3 3 mile E
 
  PM: 5 PV Invite
 
S 3/27   5 PV Invite
    S 3/28   x REST











39








LEVEL 2 (Boys)











Phase Week Day
Mileage
Workout






III 6 M 3/22 AM: 3 3 mile E
 
  PM: 5.5 2x1200 I (4min rec)+2x1000 I (3min rec)+2x800 I (2min rec)  w/ 1 m. warm and cool 
 
T 3/23 PM: 5.5 2x600 R + 3x400 F + 4x300 R + 6x200 F (all equal rec) w/1m. warm&cool
 
W 3/24 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 3/25 PM: 4 4 mile E
 
F 3/26 AM: 3 3 mile E
 
  PM: 5 PV Invite
 
S 3/27   5 PV Invite
    S 3/28   x REST











40








LEVEL 3 (Cowboy)










Phase Week Day
Mileage
Workout






III 6 M 3/22 AM: 3 3 mile E
 
  PM: 6.5 2x1200 I (4min rec)+2x1000 I (3min rec)+3x800 I (2min rec)  w/ 1 m. warm and cool 
 
T 3/23 PM: 6 2x600 R + 3x400 F + 4x300 R + 6x200 F (all equal rec) w/1m. warm&cool
 
W 3/24 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 3/25 PM: 4 4 mile E
 
F 3/26 AM: 3 3 mile E
 
  PM: 5 PV Invite
 
S 3/27   5 PV Invite
    S 3/28   x REST











41.5








1600/3200 workouts:

LEVEL 1












Phase Week Day
Mileage
Workout






I 6 M 3/22 PM: 3-4 3-4 mile E
 
T 3/23 PM: 3-4 3-4 mile E
 
W 3/24 PM: 3-4 3-4 mile E
 
R 3/25 PM: 3-4 3-4 mile E
 
F 3/26 PM: 3-4 3-4 mile E
 
S 3/27   3-4 3-4 mile E
    S 3/28   x REST











18-24








LEVEL 2 (Girls)











Phase Week Day
Mileage
Workout






III 6 M 3/22 AM: 3 3 mile E
 
  PM: 8 3x4 mins I (3min rec) w/ 2 m. warm and cool 
 
T 3/23 PM: 6 1600T (1min rec) + 4x200R (200 rec) w/2m. warm/cool
 
W 3/24 AM: 3 3 mile E
 
  PM: 6 6 mile E 
 
R 3/25 PM: 4 4 mile E
 
F 3/26 AM: 3 3 mile E
 
  PM: 5 PV Invite
 
S 3/27   5 PV Invite
    S 3/28   x REST











43








LEVEL 2 (Boys)











Phase Week Day
Mileage
Workout






III 6 M 3/22 AM: 3 3 mile E
 
  PM: 9 3x1200 I (3min rec) w/ 2 m. warm and cool 
 
T 3/23 PM: 7 2x1600T (1min rec) + 4x200R (200 rec) w/2m. warm/cool
 
W 3/24 AM: 3 3 mile E
 
  PM: 6 6 mile E 
 
R 3/25 PM: 5 5 mile E 
 
F 3/26 AM: 3 3 mile E
 
  PM: 5 PV Invite
 
S 3/27   5 PV Invite
    S 3/28   x REST











46








LEVEL 3 (Austin, Corey, Trevor, Tyson, Ryan)








Phase Week Day
Mileage
Workout






III 6 M 3/22 AM: 3 3 mile E
 
  PM: 9 5x1200 I (3min rec) w/ 2 m. warm and cool 
 
T 3/23 AM: 3 3 mile E
 
  PM: 12 2sets 2x1600T (1min rec) + 4x200R (200 rec) w/2m. warm/cool
 
W 3/24 AM: 3 3 mile E
 
  PM: 6 6 mile E 
 
R 3/25 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
F 3/26 AM: 3 3 mile E
 
  PM: 5 PV Invite
    S 3/27   5 PV Invite
    S 3/28   x REST








 

57








LEVEL 3 (Kaylee, Sierra)










Phase Week Day
Mileage
Workout






III 6 M 3/22 AM: 3 3 mile E
 
  PM: 7.5 4x4 mins I (3min rec)  w/ 2 m. warm and cool 
 
T 3/23 AM: 3 3 mile E
 
  PM: 8 2x1600T (1min rec) + 4x200R (200 rec) w/2m. warm/cool
 
W 3/24 AM: 3 3 mile E
 
  PM: 6 6 mile E 
 
R 3/25 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
F 3/26 AM: 3 3 mile E
 
  PM: 5 PV Invite
    S 3/27   5 PV Invite
    S 3/28   x REST








 

51.5








Add Comment
Mon, Mar 29, 2010
Total Distance
0.00

800 workouts:

LEVEL 2 (Girls)











Phase Week Day
Mileage
Workout






III 7 M 3/29 AM: 3 3 mile E
 
  PM: 6 4x1000 I (3min rec) w/ 1 m. warm and cool 
 
T 3/30 PM: 5 5 mile E
 
W 3/31 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 4/1 PM: 4 Red Rock Invite
 
F 4/2 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
S 4/3   7 7 mile E
    S 4/4   x REST











42








LEVEL 2 (Boys)











Phase Week Day
Mileage
Workout






III 7 M 3/29 AM: 3 3 mile E
 
  PM: 7 5x1000 I (3min rec) w/ 1 m. warm and cool 
 
T 3/30 PM: 5 5 mile E
 
W 3/31 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 4/1 PM: 4 Red Rock Invite
 
F 4/2 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
S 4/3   8 8 mile E
    S 4/4   x REST











42.5








LEVEL 3 (Cowboy)










Phase Week Day
Mileage
Workout






III 7 M 3/29 AM: 3 3 mile E
 
  PM: 8 6x1000 I (3min rec) w/ 1 m. warm and cool 
 
T 3/30 PM: 5 5 mile E
 
W 3/31 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 4/1 PM: 6 1x600 R + 2x400 F + 1x600 F + 2x300 F + 4x200 F (all equal rec) w/1m. warm&cool
 
F 4/2 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
S 4/3   8 8 mile E
    S 4/4   x REST











47.5








 

1600/3200 workouts:

LEVEL 2 (Boys/Girls)











Phase Week Day
Mileage
Workout






III 7 M 3/29 AM: 3 3 mile E
 
  PM: 6 6x400 R (1min rec) w/ 2m. warm/cool
 
T 3/30 PM: 7 7 mile E
 
W 3/31 AM: 3 3 mile E
 
  PM: 5 5 mile E 
 
R 4/1 PM: 5 Red Rock Invite
 
F 4/2 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
S 4/3   5 5 mile E
    S 4/4   x REST











42








LEVEL 2* (Ryan, Devin, Mike)










Phase Week Day
Mileage
Workout






III 7 M 3/29 AM: 3 3 mile E
 
  PM: 7 8x400 R (1min rec) w/ 2m. warm/cool
 
T 3/30 AM: 3 3 mile E
 
  PM: 7 7 mile E
 
W 3/31 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
R 4/1 AM: 3 3 mile E
 
  PM: 5 Red Rock Invite
 
F 4/2 AM: 3 3 mile E
 
  PM: 6 6 mile E 
    S 4/3   10 10 mile E (long)
    S 4/4   x REST











55  











 








LEVEL 3 (Austin, Corey, Trevor, Tyson)









Phase Week Day
Mileage
Workout






III 7 M 3/29 AM: 3 3 mile E
 
  PM: 7.5 10x400 R (1min rec) w/ 2m. warm/cool
 
T 3/30 AM: 3 3 mile E
 
  PM: 7 7 mile E
 
W 3/31 AM: 3 3 mile E
 
  PM: 6 8 mile E 
 
R 4/1 AM: 3 3 mile E
 
  PM: 8 5 sets 2min hard, 1 min E; 1 min hard, 30 sec E; 30 sec hard, 30 sec E
 
F 4/2 AM: 3 3 mile E
 
  PM: 6 6 mile E 
    S 4/3   10 10 mile E (long)
    S 4/4   x REST








 

59.5








LEVEL 3 (Kaylee, Sierra)










Phase Week Day
Mileage
Workout






III 7 M 3/29 AM: 3 3 mile E
 
  PM: 7 8x400 R (1min rec) w/ 2m. warm/cool
 
T 3/30 AM: 3 3 mile E
 
  PM: 7 7 mile E
 
W 3/31 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
R 4/1 AM: 3 3 mile E
 
  PM: 5-8 Red Rock Invite/5 sets 2min hard, 1 min E; 1 min hard, 30 sec E; 30 sec hard, 30 sec E
 
F 4/2 AM: 3 3 mile E
 
  PM: 6 6 mile E 
    S 4/3   10 10 mile E (long)
    S 4/4   x REST








 

55-58  







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