PVXC

July 2013

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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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Mon, Jul 01, 2013
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It's July!  So, a new month to continue/START tracking your heart rate at pvxc.blogspot.com.  

Important for the week:  Thursday July 4th, we will not be holding organized team practice, but you should run whether it is by yourself or in an organized group.  And Friday's practice will be at Tonaquint Park (so Coach Roberts doesn't have to drive quite as far for once!)

Monday: mile/1K repeats - get your correct pace from the chart at pvxc.blogspot "15 min. VO2 max test results/workouts"

Tuesday: Barefooting on the grass and striders - also Kids' Club

Wednesday: 30/30 workout - get correct distance from the chart at pvxc.blogspot "6 min vVO2 max test results/workouts" - repeats to failure, max out at 40, work on recovery jog to half of 30 sec hard distance

Thursday: no team practice - hilly run

Friday: @ Tonaquint Park - longer run, bring your GPS watches to help mark distance

Saturday: shorter easy run

Pine View XC Workouts
NOTES: practice held @ Wash. Elem. @ 7:00am (Mon-Weds)/Fri practice held @ Tonaquint Park (near Green Valley) / no team practice Thurs.
Kids Club held Tues @ Wash. Elem. @ 8:30am / notice level 3 boys split to group A and B (based on readiness for mileage)
For anyone who has not done the following: 15min VO2max test on Mon - 6min vVo2max test on Wed 
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys: Byron, Abel, Matt 5 Base M 1-Jul AM 6 3xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
         
T 2-Jul AM 5 4 miles E (Grass) w/ striders
         
W 3-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total
         
R 4-Jul AM 6 6 miles hilly run
         
F 5-Jul AM 8 8 miles E
         
S 6-Jul   5 5 miles E
Week Total 35  
LEVEL Week  Phase   Date   Mileage Workout
3B-Boys Reed, Josh F., Dave, Hunter, Krenshaw, Kyler 5 Base M 1-Jul AM 6 3xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
         
T 2-Jul AM 5 4 miles E (Grass) w/ striders
         
W 3-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total
         
R 4-Jul AM 6 6 miles hilly run
         
F 5-Jul AM 8 8 miles E
         
S 6-Jul   4 4 miles E
Week Total 34  
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 5 Base M 1-Jul AM 4.5 3xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
         
T 2-Jul AM 4 3 miles E (Grass) w/ striders
         
W 3-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total
         
R 4-Jul AM 4 4 miles hilly run
         
F 5-Jul AM 7 7 miles E
         
S 6-Jul   4 4 miles E
Week Total 28.5  
LEVEL Week  Phase   Date   Mileage Workout
2-Boys  5 Base M 1-Jul AM 4.5 3xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
         
T 2-Jul AM 5 4 miles E (Grass) w/ striders
         
W 3-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total
         
R 4-Jul AM 4 4 miles hilly run
         
F 5-Jul AM 7 7 miles E
         
S 6-Jul   4 4 miles E
Week Total 29.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls  5 Base M 1-Jul AM 4.5 3xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
         
T 2-Jul AM 4 3 miles E (Grass) w/ striders
         
W 3-Jul AM 4.5 1 mile warm + 30/30 + cool to 4.5 miles total
         
R 4-Jul AM 3 3 miles hilly run
         
F 5-Jul AM 4 4 miles E
         
S 6-Jul   3 3 miles E
Week Total 23  
LEVEL Week  Phase   Date   Mileage Workout
1 5 Base M 1-Jul AM 3.75 2xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
         
T 2-Jul AM 3 2 miles E (Grass) w/striders
         
W 3-Jul AM 3.5 .5 mile warm + 30/30 + cool to 3.5 miles total
         
R 4-Jul AM 2 2 miles E
         
F 5-Jul AM 3 3 miles E
         
S 6-Jul   3 3 miles E
Week Total 18.25  
LEVEL Week  Phase   Date   Mileage Workout
beginner   Base M 1-Jul AM 3.75 2xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
         
T 2-Jul AM 2 1 miles E (Grass) w/striders
         
W 3-Jul AM 2 .5 mile warm + 30/30 + cool to 2 miles total
         
R 4-Jul AM 2 2 miles E (20-30 min. run/walk)
         
F 5-Jul AM 2 2 miles E (20-30 min. run/walk)
         
S 6-Jul   2 2 miles E (20-30 min. run/walk)
Week Total 13.75  

 

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Mon, Jul 08, 2013
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Pine View XC Workouts
NOTES: practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri practice held @ Vernon Worthen Park
Kids Club held Tues @ Wash. Elem. @ 8:30am / afternoon practices/weights held at PVHS @ 3:00pm M/R
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys: Byron, Abel, Matt 6 Base M 8-Jul AM 7 4xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 3 3 miles E
T 9-Jul AM 5 4 miles E (Grass) w/ striders
         
W 10-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total
         
R 11-Jul AM 5 5x10sec bounders + 5x10sec hill burst + warm/cool to mileage
    PM 3 3 miles E
F 12-Jul AM 9 9 miles hilly run
         
S 13-Jul   5 5 miles E
Week Total 42  
LEVEL Week  Phase   Date   Mileage Workout
3B-Boys Reed, Josh F., Dave, Hunter, Krenshaw, Kyler 6 Base M 8-Jul AM 6 3xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 3 3 miles E
T 9-Jul AM 5 4 miles E (Grass) w/ striders
         
W 10-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total
         
R 11-Jul AM 5 5x10sec bounders + 5x10sec hill burst + warm/cool to mileage
    PM 3 3 miles E
F 12-Jul AM 8 8 miles hilly run
         
S 13-Jul   5 5 miles E
Week Total 40  
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 6 Base M 8-Jul AM 4.5 3xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 3 3 miles E
T 9-Jul AM 4 3 miles E (Grass) w/ striders
         
W 10-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total
         
R 11-Jul AM 5 5x10sec bounders + 5x10sec hill burst + warm/cool to mileage
    PM 3 3 miles E
F 12-Jul AM 7 7 miles hilly run
         
S 13-Jul   4 4 miles E
Week Total 35.5  
LEVEL Week  Phase   Date   Mileage Workout
2-Boys  6 Base M 8-Jul AM 5 4xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 3 3 miles E
T 9-Jul AM 5 4 miles E (Grass) w/ striders
         
W 10-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total
         
R 11-Jul AM 5 5x10sec bounders + 5x10sec hill burst + warm/cool to mileage
    PM 3 3 miles E
F 12-Jul AM 7 7 miles hilly run
         
S 13-Jul   3 3 miles E
Week Total 36  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls  6 Base M 8-Jul AM 4.5 3xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 3 3 miles E
T 9-Jul AM 4 3 miles E (Grass) w/ striders
         
W 10-Jul AM 4.5 1 mile warm + 30/30 + cool to 4.5 miles total
         
R 11-Jul AM 4 5x10sec bounders + 5x10sec hill burst + warm/cool to mileage
    PM 3 3 miles E
F 12-Jul AM 4 4 miles hilly run
         
S 13-Jul   3 3 miles E
Week Total 30  
LEVEL Week  Phase   Date   Mileage Workout
1 6 Base M 8-Jul AM 3.75 2xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
         
T 9-Jul AM 3 2 miles E (Grass) w/striders
         
W 10-Jul AM 3.5 .5 mile warm + 30/30 + cool to 3.5 miles total
         
R 11-Jul AM 4 5x10sec bounders + 5x10sec hill burst + warm/cool to mileage
         
F 12-Jul AM 3 3 miles hilly run
         
S 13-Jul   3 3 miles E
Week Total 20.25  
LEVEL Week  Phase   Date   Mileage Workout
beginner   Base M 8-Jul AM 3.75 2xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
         
T 9-Jul AM 2 1 miles E (Grass) w/striders
         
W 10-Jul AM 2 .5 mile warm + 30/30 + cool to 2 miles total
         
R 11-Jul AM 2 2 miles E (20-30 min. run/walk)
         
F 12-Jul AM 2 2 miles E (20-30 min. run/walk)
         
S 13-Jul   2 2 miles E (20-30 min. run/walk)
Week Total 13.75  

Comments(4)
Mon, Jul 15, 2013
Total Distance
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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 / afternoon practices/weights held at PVHS @ 3:00pm M/R(W on own)
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys: Byron, Abel, Matt 7 Base M 15-Jul AM 8 5xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 3 3 miles E
T 16-Jul AM 5 4 miles E (Grass) w/ striders
         
W 17-Jul AM 5.5 1 mile warm + 30/30 + cool to 5.5 miles total
    PM 3 3 miles E
R 18-Jul AM 9 9 miles w/ 2 AT Tempo 
    PM 3 3 miles E
F 19-Jul AM 8 2xMeat Grinders + 3 miles on Region Course
         
S 20-Jul   5 5 miles E
Week Total 49.5  
LEVEL Week  Phase   Date   Mileage Workout
3B-Boys Reed, Josh F., Dave, Hunter, Krenshaw, Kyler 7 Base M 15-Jul AM 7 4xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 3 3 miles E
T 16-Jul AM 5 4 miles E (Grass) w/ striders
         
W 17-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total
    PM 3 3 miles E
R 18-Jul AM 8 8 miles w/ 2 AT Tempo 
    PM 3 3 miles E
F 19-Jul AM 8 2xMeat Grinders + 3 miles on Region Course
         
S 20-Jul   5 5 miles E
Week Total 47  
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 7 Base M 15-Jul AM 5.25 4xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 3 3 miles E
T 16-Jul AM 4 3 miles E (Grass) w/ striders
         
W 17-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total
    PM 3 3 miles E
R 18-Jul AM 6 6 miles w/ 1.5 AT Tempo
    PM 3 3 miles E
F 19-Jul AM 8 2xMeat Grinders + 3 miles on Region Course
         
S 20-Jul   4 4 miles E
Week Total 41.25  
LEVEL Week  Phase   Date   Mileage Workout
2-Boys  7 Base M 15-Jul AM 5.75 5xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 3 3 miles E
T 16-Jul AM 5 4 miles E (Grass) w/ striders
         
W 17-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total
    PM 3 3 miles E
R 18-Jul AM 6 6 miles w/ 2 AT Tempo
    PM 3 3 miles E
F 19-Jul AM 8 2xMeat Grinder + 3 miles on Region Course
         
S 20-Jul   4 4 miles E
Week Total 42.75  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls  7 Base M 15-Jul AM 5.25 4xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 3 3 miles E
T 16-Jul AM 4 3 miles E (Grass) w/ striders
         
W 17-Jul AM 4.5 1 mile warm + 30/30 + cool to 4.5 miles total
    PM    
R 18-Jul AM 4 4 w/ 1 at AT Tempo
    PM 3 3 miles E
F 19-Jul AM 6 1xMeat Grinder + 3 miles on Region Course
         
S 20-Jul   3 3 miles E
Week Total 32.75  
LEVEL Week  Phase   Date   Mileage Workout
1 7 Base M 15-Jul AM 4.5 3xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
         
T 16-Jul AM 3 2 miles E (Grass) w/striders
         
W 17-Jul AM 3.5 .5 mile warm + 30/30 + cool to 3.5 miles total
         
R 18-Jul AM 3 3 miles E
         
F 19-Jul AM 3 3 miles on Region Course
         
S 20-Jul   3 3 miles E
Week Total 20  
LEVEL Week  Phase   Date   Mileage Workout
beginner   Base M 15-Jul AM 3.75 2xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
         
T 16-Jul AM 2 1 miles E (Grass) w/striders
         
W 17-Jul AM 2 .5 mile warm + 30/30 + cool to 2 miles total
         
R 18-Jul AM 2 2 miles E (20-30 min. run/walk)(Grass)
         
F 19-Jul AM 2 2 miles E (20-30 min. run/walk)
         
S 20-Jul   2 2 miles E (20-30 min. run/walk)
Week Total 13.75  

Add Comment
Mon, Jul 22, 2013
Total Distance
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Pine View XC Workouts
NOTES: practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri practice held @ Pine View Park - in Fields / no team practice Weds morning (run on own)
Kids Club held Tues @ Wash. Elem. @ 8:30am / afternoon practices/weights held at PVHS @ 3:00pm M/R(T on own) W @ Coach Holt's
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys: Byron, Abel, Matt 8 II M 22-Jul AM 9.5 6xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 3 3 miles E
T 23-Jul AM 6 1 mile warm + 30/30 + cool to 6 miles total
    PM 3 3 miles E
W 24-Jul AM 6 6 miles (some may be racing - otherwise 6 miles w/ 3 at AT Tempo)
    PM 3 3 miles E
R 25-Jul AM 6.5 6.5 miles w/ hills: 4x1min, 6x30sec
    PM 3 3 miles E
F 26-Jul AM 10 10 miles E
         
S 27-Jul   5 5 miles E
Week Total 55  
LEVEL Week  Phase   Date   Mileage Workout
3B-Boys Reed, Josh F., Dave, Hunter, Krenshaw, Kyler, Colton 8 II M 22-Jul AM 8 5xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 3 3 miles E
T 23-Jul AM 5.5 1 mile warm + 30/30 + cool to 5.5 miles total
    PM 3 3 miles E
W 24-Jul AM 6 6 miles (some may be racing - otherwise 6 miles w/ 3 at AT Tempo)
    PM 3 3 miles E
R 25-Jul AM 6.5 6.5 miles w/ hills: 4x1min, 6x30sec
    PM 3 3 miles E
F 26-Jul AM 8 8 miles E
         
S 27-Jul   5 5 miles E
Week Total 51  
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 8 II M 22-Jul AM 5.75 5xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 3 3 miles E
T 23-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total
    PM 3 3 miles E
W 24-Jul AM 4 4 miles E
    PM 3 3 miles E
R 25-Jul AM 6.25 6.25 miles w/ hills: 4x1min, 4x30sec
    PM 3 3 miles E
F 26-Jul AM 7 7 miles w/ 2 AT Tempo
         
S 27-Jul   5 5 miles E
Week Total 45  
LEVEL Week  Phase   Date   Mileage Workout
2-Boys  8 II M 22-Jul AM 6.25 6xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 3 3 miles E
T 23-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total
    PM 3 3 miles E
W 24-Jul AM 4 4 miles E
    PM 3 3 miles E
R 25-Jul AM 6.25 6.25 miles w/ hills: 4x1min, 4x30sec
    PM 3 3 miles E
F 26-Jul AM 7 7 miles w/ 2.5 AT Tempo
         
S 27-Jul   5 5 miles E
Week Total 45.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls  8 II M 22-Jul AM 5.75 5xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 3 3 miles E
T 23-Jul AM 4.5 1 mile warm + 30/30 + cool to 5 miles total
         
W 24-Jul AM 3 3 miles E
    PM 3 3 miles E
R 25-Jul AM 6.25 6.25 miles w/ hills: 4x1min, 4x30sec
    PM 3 3 miles E
F 26-Jul AM 5 5 miles w/ 1.5 AT Tempo
         
S 27-Jul   3 3 miles E
Week Total 36.5  
LEVEL Week  Phase   Date   Mileage Workout
1 8 II M 22-Jul AM 5 4xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 3 3 miles E
T 23-Jul AM 3.5 .5 mile warm + 30/30 + cool to 3.5 miles total
         
W 24-Jul AM 3 3 miles E
    PM 3 3 miles E
R 25-Jul AM 5 5 miles w/ hills: 3x1min, 3x30sec
         
F 26-Jul AM 3 3 miles E
         
S 27-Jul   3 3 miles E
Week Total 28.5  
LEVEL Week  Phase   Date   Mileage Workout
beginner   I M 22-Jul AM 4.25 3xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
         
T 23-Jul AM 3.5 .5 mile warm + 30/30 + cool to 2 miles total
         
W 24-Jul AM 2 2 miles E (20-30 min. run/walk)
         
R 25-Jul AM 2 2 miles E (20-30 min. run/walk)(Grass)
         
F 26-Jul AM 2 2 miles E (20-30 min. run/walk)
         
S 27-Jul   2 2 miles E (20-30 min. run/walk)
Week Total 15.75  

Add Comment
Mon, Jul 29, 2013
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Pine View XC Workouts
NOTES: XC Camp at Pine Lake - leave at 11:00a Monday, back Thursday afternoon / no team practice Friday
no Kids Club this week
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys: Byron, Abel, Matt 8 II M 29-Jul AM 9.5 6xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 5 5 miles E
T 30-Jul AM 12 12 miles E
    PM 3 3 miles E
W 31-Jul AM 3 3 miles E
    PM 6 6 mile long hill
R 1-Aug AM 4 4 miles E
         
F 2-Aug AM 8 8 miles with 3 Tempo
    PM 3 3 miles E
S 3-Aug   5 5 miles E
Week Total 58.5  
LEVEL Week  Phase   Date   Mileage Workout
3B-Boys Reed, Josh F., Dave, Hunter, Krenshaw, Kyler, Colton 8 II M 29-Jul AM 9.5 6xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 5 5 miles E
T 30-Jul AM 10 10 miles E
    PM 3 3 miles E
W 31-Jul AM 3 3 miles E
    PM 6 6 mile long hill
R 1-Aug AM 4 4 miles E
         
F 2-Aug AM 8 8 miles with 3 Tempo
    PM 3 3 miles E
S 3-Aug   4 4 miles E
Week Total 55.5  
LEVEL Week  Phase   Date   Mileage Workout
3-Girls: 8 II M 29-Jul AM 6.25 6xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 4 4 miles E
T 30-Jul AM 8 8 miles E
    PM 3 3 miles E
W 31-Jul AM 3 3 miles E
    PM 5 5 miles long hill
R 1-Aug AM 4 4 miles E
         
F 2-Aug AM 7 7 miles with 3 Tempo
    PM 3 3 miles E
S 3-Aug   5 5 miles E
Week Total 48.25  
LEVEL Week  Phase   Date   Mileage Workout
2-Boys  8 II M 29-Jul AM 6.25 6xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 5 5 miles E
T 30-Jul AM 8 8 miles E
    PM 3 3 miles E
W 31-Jul AM 3 3 miles E
    PM 5 5 miles long hill
R 1-Aug AM 4 4 miles E
         
F 2-Aug AM 5 5 miles E with 2 Tempo
    PM 3 3 miles E
S 3-Aug   3 3 miles E
Week Total 45.25  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls  8 II M 29-Jul AM 6.25 6xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 4 4 miles E
T 30-Jul AM 6 6 miles E
    PM 3 3 miles E
W 31-Jul AM 3 3 miles E
    PM 4 4 miles long hill
R 1-Aug AM 4 4 miles E
         
F 2-Aug AM 5 5 miles E with 2 Tempo
    PM 3 3 miles E
S 3-Aug   3 3 miles E
Week Total 41.25  
LEVEL Week  Phase   Date   Mileage Workout
1 8 II M 29-Jul AM 5 4xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 3 3 miles E
T 30-Jul AM 4 4 miles E
    PM 3 3 miles E
W 31-Jul AM 3 3 miles E
    PM 4 4 miles long hill
R 1-Aug AM 4 4 miles E
         
F 2-Aug AM 3 3 miles E
         
S 3-Aug   3 3 miles E
Week Total 32  
LEVEL Week  Phase   Date   Mileage Workout
beginner   I M 29-Jul AM 4.25 3xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
         
T 30-Jul AM 2 2 miles E (20-30 min. run/walk)
         
W 31-Jul AM 2 2 miles E (20-30 min. run/walk)
         
R 1-Aug AM 2 2 miles E (20-30 min. run/walk)(Grass)
         
F 2-Aug AM 2 2 miles E (20-30 min. run/walk)
         
S 3-Aug   2 2 miles E (20-30 min. run/walk)
Week Total 14.25  

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