PVXC

WELCOME (BACK)!

IT IS XC SEASON!

Pine View XC Workouts

NOTES:

practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri practice held @ Bloomington Hills North Park

Kids Club held Tues @ Wash. Elem. @ 8:30am

LEVEL

Week

Phase

Date

Mileage

Workout

3-Boys

2

Base

M

10-Jun

AM

4

4 miles E

T

11-Jun

AM

3

3 miles E

W

12-Jun

AM

4

4 miles E

R

13-Jun

AM

4

3 miles E (Grass) w/striders

F

14-Jun

AM

3

3 miles E

S

15-Jun

3

3 miles E

Week Total

21

LEVEL

Week

Phase

Date

Mileage

Workout

3-Girls

2

Base

M

10-Jun

AM

4

4 miles E

T

11-Jun

AM

3

3 miles E

W

12-Jun

AM

4

4 miles E

R

13-Jun

AM

4

3 miles E (Grass) w/striders

F

14-Jun

AM

3

3 miles E

S

15-Jun

3

3 miles E

Week Total

21

LEVEL

Week

Phase

Date

Mileage

Workout

2-Boys

2

Base

M

10-Jun

AM

3

3 miles E

T

11-Jun

AM

2

2 miles E

W

12-Jun

AM

3

3 miles E

R

13-Jun

AM

3

2 miles E (Grass) w/striders

F

14-Jun

AM

2

2 miles E

S

15-Jun

2

2 miles E

Week Total

15

LEVEL

Week

Phase

Date

Mileage

Workout

2-Girls

2

Base

M

10-Jun

AM

3

3 miles E

T

11-Jun

AM

2

2 miles E

W

12-Jun

AM

3

3 miles E

R

13-Jun

AM

3

2 miles E (Grass) w/striders

F

14-Jun

AM

2

2 miles E

S

15-Jun

2

2 miles E

Week Total

15

LEVEL

Week

Phase

Date

Mileage

Workout

1/Beg.

2

Base

M

10-Jun

AM

1.5

1.5 miles E

T

11-Jun

AM

1

1 mile E

W

12-Jun

AM

1.5

1.5 miles E

R

13-Jun

AM

2

2 miles E (Grass) w/striders

F

14-Jun

AM

1.5

1.5 miles E

S

15-Jun

1.5

1.5 miles E

Week Total

9

Switch Monday and Tuesday's workouts - 

MONDAY: 6 min vVO2max test: on a marked grass loop, run for 6 minutes as hard/long as you can and RECORD distance covered in that time.

TUESDAY: Dirt Miles: will be completed on the Dirt Mile Loop near Maverick.

WEDNESDAY: Grass Loops at the Park 

THURSDAY: Parkway Loops: Run toward the townhomes on the run to Maverick.  Loops start at the dirt, where instead of turning toward Maverick, you will take a right and run next to the turf farm.  When you hit Telegraph, you will take a left over to the Parkway.  Then you will run up the Parkway (this section is meant to be run at a harder pace).  At the roundabout, near Maverick, you will take a left and run back down to where you started the loop.  The total loop is 2.3 miles (each group will run the assigned number of loops for their workout).

 FRIDAY: Meet at Coral Canyon Park (near the clubhouse) and run assigned mileage - bring gps watches to record your distance.

SATURDAY: run assigned mileage

Those who did not complete the 6 min vV02max test last week will do it this Tues.  We will also be having a similar 15 min V02max test at the Dirt Mile on Monday.