| 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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| Pine View Distance Workouts |
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| NOTES: |
practice held @ PVHS @ 3:00 pm (Mon-Fri) @ 8:00 am; weights Mon,Wed @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM |
|
RACE: SC Invite (various athletes) Thurs |
|
1600-3200 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
14 |
Comp |
M |
1-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
4x1600 (89-91%) w/3min rec, Harts warm/cool |
| T |
2-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6.75 |
10x400 (@ R - 2-3 secs.) w/1min rec), Harts warm/cool |
| W |
3-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ striders |
| R |
4-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6.5 |
6x800 (@ race pace) w/1min rec, Harts warm/cool |
| F |
5-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
10 |
10 miles with 20 min AT |
| S |
6-Apr |
|
6 |
6 miles with 10 min LT |
| Week Total |
57.25 |
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|
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
14 |
Comp |
M |
1-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
4x1600 (89-91%) w/3min rec, Harts warm/cool |
| T |
2-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
8x400 (@ R - 2-3 secs.) w/1min rec), Harts warm/cool |
| W |
3-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ striders |
| R |
4-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5x800 (@ race pace) w/1min rec, Harts warm/cool |
| F |
5-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
8 miles with 20 min AT |
| S |
6-Apr |
|
5 |
5 miles with 10 min LT |
| Week Total |
53 |
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|
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
14 |
Comp |
M |
1-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
4x1600 (89-91%) w/3min rec, Harts warm/cool |
| T |
2-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
8x400 (@ R - 2-3 secs.) w/1min rec), Harts warm/cool |
| W |
3-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E + 4x200 |
| R |
4-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE - SC Invite (get 6 total in) |
| F |
5-Apr |
AM |
6 |
5 miles E w/ striders |
| |
|
PM |
3 |
3 miles E |
| S |
6-Apr |
|
6 |
6 miles with 10 min LT |
| Week Total |
52 |
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| | Add Comment | | |
| Pine
View Distance Workouts |
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| NOTES: |
practice held @ PVHS @ 3:00 pm (Mon-Fri) @ 8:00 am; weights Mon,Wed @ PVHS; AM practice @
6:00; plyos Tues/Thurs AM |
|
RACE: DH Invite (varsity) Fri/Sat |
|
1600-3200 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
15 |
Comp |
M |
8-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
4x1600 (89-91%) w/3min rec, Harts warm/cool |
| T |
9-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6.5 |
600(R+2),400(R+2),300(R-2),200(R-5),100(R-2)
w/DI warm/cool |
| W |
10-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
6 miles E w/ striders |
| R |
11-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ 4x200 |
| F |
12-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
RACE - DH Invite (get 7
miles in total) |
| S |
13-Apr |
|
7 |
RACE - DH Invite (get 7
miles in total) |
| Week
Total |
55.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
15 |
Comp |
M |
8-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
4x1600 (89-91%) w/3min rec, Harts warm/cool |
| T |
9-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
600(R+2),400(R+2),300(R-2),200(R-5),100(R-2)
w/Harts warm/cool |
| W |
10-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ striders |
| R |
11-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ 4x200 |
| F |
12-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE - DH Invite (get 6
miles in total) |
| S |
13-Apr |
|
6 |
RACE - DH Invite (get 6
miles in total) |
| Week
Total |
50.5 |
|
|
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
15 |
Comp |
M |
8-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
4x1600 (89-91%) w/3min rec, Harts warm/cool |
| T |
9-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
600(R+2),400(R+2),300(R-2),200(R-5),100(R-2)
w/Harts warm/cool |
| W |
10-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ striders |
| R |
11-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ 4x200 |
| F |
12-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE - DH Invite (get 6
miles in total) |
| S |
13-Apr |
|
6 |
RACE - DH Invite (get 6
miles in total) |
| Week
Total |
50.5 |
|
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|
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|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
15 |
Comp |
M |
8-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool |
| T |
9-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
600(R+2),400(R+2),300(R-2),200(R-5),100(R-2)
w/Harts warm/cool |
| W |
10-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ striders |
| R |
11-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ 4x200 |
| F |
12-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE - DH Invite (get 6
miles in total) |
| S |
13-Apr |
|
6 |
RACE - DH Invite (get 6
miles in total) |
| Week
Total |
48 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
15 |
Comp |
M |
8-Apr |
AM |
|
|
| |
|
PM |
5.5 |
4x1000 (89%) w/3min rec, Harts warm/cool |
| T |
9-Apr |
AM |
|
|
| |
|
PM |
4 |
3 miles E / striders |
| W |
10-Apr |
AM |
|
|
| |
|
PM |
5 |
4 miles E w/ striders |
| R |
11-Apr |
AM |
|
|
| |
|
PM |
5 |
4 miles E w/ 4x200 |
| F |
12-Apr |
AM |
|
|
| |
|
PM |
4 |
4 miles E |
| S |
13-Apr |
|
3 |
3 miles E w/ 1 mile hard
finish |
| Week
Total |
26.5 |
|
| Pine
View Distance Workouts |
|
|
|
|
|
|
|
|
|
| NOTES: |
practice held @ PVHS @ 3:00 pm (Mon-Fri) @ 8:00 am; weights Mon,Wed @ PVHS; AM practice @
6:00; plyos Tues/Thurs AM |
|
RACE: DH Invite (varsity) Fri/Sat |
|
800 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| Boys |
15 |
Comp |
M |
8-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool |
| T |
9-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
600(R+4),400(R+2),300(R),200(R-4),100(R-2)
w/Harts warm/cool |
| W |
10-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ striders |
| R |
11-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ 4x200 |
| F |
12-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE - DH Invite (get 6
miles in total) |
| S |
13-Apr |
|
6 |
RACE - DH Invite (get 6
miles in total) |
| Week
Total |
48 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| Girls |
15 |
Comp |
M |
8-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool |
| T |
9-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
600(R+4),400(R+2),300(R),200(R-4),100(R-2)
w/Harts warm/cool |
| W |
10-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ striders |
| R |
11-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ 4x200 |
| F |
12-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
RACE - DH Invite (get 5
miles in total) |
| S |
13-Apr |
|
5 |
RACE - DH Invite (get 5
miles in total) |
| Week
Total |
46 |
|
| | Add Comment |
| | Important notes: Monday we will practice at 3:00 - please plan on coming back to school for practice. Tuesday's workout will require you to look up times from pvxc.blogspot.com. Go to the "Coe Workouts" link and find out your times for the Coe#1 workout.
| Pine
View Distance Workouts |
|
|
|
|
|
|
|
|
|
| NOTES: |
practice held @ PVHS @ 3:00 pm (Mon-Fri) @ 8:00 am; weights Mon,Wed @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM |
|
RACE: Panther Relays (everyone) Weds |
|
RACE: Dixie Invite (varsity) Fri/Sat |
|
1600-3200 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
16 |
Comp |
M |
15-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
4x1600 (89-93%) w/3min rec, Harts warm/cool |
| T |
16-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
Coe#1 (100,110,120,etc…-200
w/ equal rec) w/ DI warm/cool |
| W |
17-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
RACE - Panther Relays (get
5 miles in total) |
| R |
18-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ 4x200 |
| F |
19-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
RACE - Dixie Invite (get 7
miles in total) |
| S |
20-Apr |
|
7 |
RACE - Dixie Invite (get 7
miles in total) |
| Week
Total |
52 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
16 |
Comp |
M |
15-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
4x1600 (89-91%) w/3min rec, Harts warm/cool |
| T |
16-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
Coe#1 (100,110,120,etc…-200
w/ equal rec) w/ Harts warm/cool |
| W |
17-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
RACE - Panther Relays (get
5 miles in total) |
| R |
18-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ 4x200 |
| F |
19-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE - Dixie Invite (get 6
miles in total) |
| S |
20-Apr |
|
6 |
RACE - Dixie Invite (get 6
miles in total) |
| Week
Total |
49 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
16 |
Comp |
M |
15-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
4x1600 (89-91%) w/3min rec, Harts warm/cool |
| T |
16-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
Coe#1 (100,110,120,etc…-200
w/ equal rec) w/ Harts warm/cool |
| W |
17-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
RACE - Panther Relays (get
5 miles in total) |
| R |
18-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ 4x200 |
| F |
19-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE - Dixie Invite (get 6
miles in total) |
| S |
20-Apr |
|
6 |
RACE - Dixie Invite (get 6
miles in total) |
| Week
Total |
49 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
16 |
Comp |
M |
15-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool |
| T |
16-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
Coe#1 (100,110,120,etc…-200
w/ equal rec) w/ Harts warm/cool |
| W |
17-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
RACE - Panther Relays (get
5 miles in total) |
| R |
18-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ 4x200 |
| F |
19-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE - Dixie Invite (get 6
miles in total) |
| S |
20-Apr |
|
6 |
RACE - Dixie Invite (get 6
miles in total) |
| Week
Total |
46.5 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
16 |
Comp |
M |
15-Apr |
AM |
|
|
| |
|
PM |
5.5 |
4x1000 (89%) w/3min rec, Harts warm/cool |
| T |
16-Apr |
AM |
|
|
| |
|
PM |
4 |
3 miles E / striders |
| W |
17-Apr |
AM |
|
|
| |
|
PM |
4 |
RACE - Panther Relays (get
4 miles in total) |
| R |
18-Apr |
AM |
|
|
| |
|
PM |
5 |
4 miles E w/ 4x200 |
| F |
19-Apr |
AM |
|
|
| |
|
PM |
4 |
4 miles E |
| S |
20-Apr |
|
3 |
3 miles E w/ 1 mile hard
finish |
| Week
Total |
25.5 |
|
| Pine
View Distance Workouts |
|
|
|
|
|
|
|
|
|
| NOTES: |
practice held @ PVHS @ 3:00 pm (Mon-Fri) @ 8:00 am; weights Mon,Wed @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM |
|
RACE: Panther Relays (everyone) Weds |
|
RACE: Dixie Invite (varsity) Fri/Sat |
|
800 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| Boys |
16 |
Comp |
M |
15-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool |
| T |
16-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
Coe#1 (100,110,120,etc…-200
w/ equal rec) w/ DI warm/cool |
| W |
17-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
RACE - Panther Relays (get
5 miles in total) |
| R |
18-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ 4x200 |
| F |
19-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
RACE - Dixie Invite (get 5
miles in total) |
| S |
20-Apr |
|
5 |
RACE - Dixie Invite (get 5
miles in total) |
| Week
Total |
45.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| Girls |
16 |
Comp |
M |
15-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool |
| T |
16-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
Coe#1 (100,110,120,etc…-200
w/ equal rec) w/ Harts warm/cool |
| W |
17-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
RACE - Panther Relays (get
5 miles in total) |
| R |
18-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ 4x200 |
| F |
19-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
RACE - Dixie Invite (get 5
miles in total) |
| S |
20-Apr |
|
5 |
RACE - Dixie Invite (get 5
miles in total) |
| Week
Total |
44.5 |
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| | Add Comment |
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| Pine
View Distance Workouts |
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| NOTES: |
practice held @ PVHS @ 3:00 pm (Mon-Fri) @ 8:00 am; weights Mon,Wed @ PVHS; AM practice @
6:00; plyos Tues/Thurs AM |
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RACE: 6th-12th @ Desert Hills (JV) Tues |
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RACE: SUU Invite (varsity) Fri/Sat |
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1600-3200 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
17 |
Comp |
M |
22-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
4x1600 (89-93%) w/3min rec, Harts warm/cool |
| T |
23-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6.5 |
10x400 (@ R - 3-4 secs.
w/decreasing rec), Harts warm/cool |
| W |
24-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ 4x200 |
| R |
25-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
Coe#2
(200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
| F |
26-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
RACE - SUU Invite (get 7
miles in total) |
| S |
27-Apr |
|
7 |
RACE - SUU Invite (get 7
miles in total) |
| Week
Total |
54 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
17 |
Comp |
M |
22-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
4x1600 (89-93%) w/3min rec, Harts warm/cool |
| T |
23-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
8x400 (@ R - 3-4 secs.
w/decreasing rec), Harts warm/cool |
| W |
24-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ 4x200 |
| R |
25-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
Coe#2
(200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
| F |
26-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE - SUU Invite (get 6
miles in total) |
| S |
27-Apr |
|
6 |
RACE - SUU Invite (get 6
miles in total) |
| Week
Total |
51.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys: NOT RACING @ DH |
17 |
Comp |
M |
22-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
4x1600 (89-93%) w/3min rec, Harts warm/cool |
| T |
23-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
8x400 (@ R - 3-4 secs.
w/decreasing rec), Harts warm/cool |
| W |
24-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ 4x200 |
| R |
25-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
Coe#2
(200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
| F |
26-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE - SUU Invite (get 6
miles in total) |
| S |
27-Apr |
|
6 |
RACE - SUU Invite (get 6
miles in total) |
| Week
Total |
51.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys: RACING @ DH |
17 |
Comp |
M |
22-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
Coe#2
(200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
| T |
23-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
RACE - 6-12 @ DH (get 5
miles in total) |
| W |
24-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
4x1600 (89-93%) w/3min rec, Harts warm/cool |
| R |
25-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ 4x200 |
| F |
26-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE - SUU Invite (get 6
miles in total) - not racing: 6 miles E |
| S |
27-Apr |
|
6 |
RACE - SUU Invite (get 6
miles in total) - not racing: 6 miles w/ 10 LT finish |
| Week
Total |
50.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
17 |
Comp |
M |
22-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
4x1000 (89-93%) w/3min rec + 2x300F, Harts warm/cool |
| T |
23-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
8x400 (@ R - 3-4 secs.
w/decreasing rec), Harts warm/cool |
| W |
24-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ 4x200 |
| R |
25-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
Coe#2
(200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
| F |
26-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
RACE - SUU Invite (get 5
miles in total) |
| S |
27-Apr |
|
5 |
RACE - SUU Invite (get 5
miles in total) |
| Week
Total |
47 |
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| |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
17 |
Comp |
M |
22-Apr |
AM |
|
|
| |
|
PM |
4 |
3 miles E w/ 4x200 |
| T |
23-Apr |
AM |
|
|
| |
|
PM |
5 |
RACE - 6-12 @ DH (get 5
miles in total) |
| W |
24-Apr |
AM |
|
|
| |
|
PM |
5.5 |
4x1000 (89%) w/3min rec, Harts warm/cool |
| R |
25-Apr |
AM |
|
|
| |
|
PM |
5.5 |
Coe#2
(200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
| F |
26-Apr |
AM |
|
|
| |
|
PM |
4 |
4 miles E |
| S |
27-Apr |
|
3 |
3 miles E w/ 1 mile hard
finish |
| Week
Total |
27 |
|
| Pine
View Distance Workouts |
|
|
|
|
|
|
|
|
|
| NOTES: |
practice held @ PVHS @ 3:00 pm (Mon-Fri) @ 8:00 am; weights Mon,Wed @ PVHS; AM practice @
6:00; plyos Tues/Thurs AM |
|
RACE: 6th-12th @ Desert Hills (JV) Tues |
|
RACE: SUU Invite (varsity) Fri/Sat |
|
800 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| Boys |
17 |
Comp |
M |
22-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool |
| T |
23-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
10x200 (@ R - 3-4 secs
w/decreasing rest) w/ Harts warm/cool |
| W |
24-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ 4x200 |
| R |
25-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
Coe#2
(200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
| F |
26-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
RACE - SUU Invite (get 5
miles in total) |
| S |
27-Apr |
|
5 |
RACE - SUU Invite (get 5
miles in total) |
| Week
Total |
46.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| Girls |
17 |
Comp |
M |
22-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool |
| T |
23-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
8-10x200 (@ R - 3-4 secs
w/decreasing rest) w/ Harts warm/cool |
| W |
24-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ 4x200 |
| R |
25-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
Coe#2
(200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders |
| F |
26-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
RACE - SUU Invite (get 5
miles in total) |
| S |
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