PVXC

Week of Aug. 4-Aug. 9			LEVELS
Day	Beg.	1	2	3	WORKOUT
Mon. am	1-2 miles	3 miles	5 miles	7 miles	easy
Mon. pm	0	2 miles	3 miles	3 miles	easy
Tues. am	1-2 miles	(2) 4.5 m.	(4) 5 m.	(5) 5.5 m.	FireStation Hills x (#)
Tues. pm	0	2 miles	3 miles	3 miles	easy
Weds. am	1-2 miles	3 miles	3.5 miles	4 miles	easy / 8 x Striders
Weds. pm	0	2 miles	3 miles	3 miles	easy
Thurs. am	1-2 miles	(4) 3.5 m.	(5) 3.75 m.	(6) 4 m.	200's x (#)
Thurs. pm	0	2 miles	3 miles	3 miles	easy
Fri. am	1-2 miles	3 miles	3.5 miles	4 miles	moderate / 8 x Striders
Fri. pm	0	2 miles	3 miles	3 miles	easy
Sat.	1-2 miles	4 miles	7 miles	10 miles	long
total	7-14	28	44.75	51.5
					(Striders are in addition to workout mileage)
important dates:
	ALL PRACTICES AT PVHS - BE THERE!
	AM Starting at 8:00 am
	PM Starting at 3:00 pm

Levels:
Beg. - Beginning Level (those who are new to running)
	The goal of the beginning level is to learn to appreciate running through a small gradual increase in mileage
	and avoiding injury to make the athlete ready for level 1 (or higher) once the school year begins.
Level 1 - A beginning/Intermediate level of running
	Those who have been running some should be on this level.  The goal of level 1 is to build a CONSISTENT base
	mileage to prepare the runner for more mileage at a later date.
Level 2 - An Intermediate level of running
	Those who are in pretty good shape (many Varsity girls/JV boys) should be on this level.  The goal of level 2 is
	to introduce a little higher mileage to the runner and eventually workouts are a little more intense.  Good workouts
	for those who have been running a year or more.
Level 3 - An Advanced level of running
	To run at this level you MUST be running CONSISTENTLY higher mileage (ready for 40+/week).  You may work
	up to this level, but don't just jump to it thinking you deserve to be here.  You earn the right through DEDICATION.
	Some Varsity Girls and ALL Varsity Boys should be on this level.  It is challenging and demanding running
	that must be worked up to to avoid injury.

Week of Aug. 11-Aug. 16 LEVELS Day Beg. 1 2 3 WORKOUT   Mon. am 0 5.5 miles 6.1 miles 6.1 miles Pyramid 100,200,300,400,500,400,300,200,100 (no 500 for level1) (equal recovery jog) Mon. pm 1-2 miles 2 miles 3 miles 3 miles easy   Tues. am 0 0 3 miles 3 miles easy   Tues. pm 1-2 miles 5 miles 7 miles 8 miles long   Weds. am 0 0 0 3 miles easy   Weds. pm 1-2 miles 3 miles 4 miles 4 miles easy / 8 x Striders Thurs. am 0 0 3 3 very easy   Thurs. pm @ Canyon View (all l evels 5+  miles) RACE   Fri. am 0 0 3 miles 3 miles easy   Fri. pm 1-2 miles 3 miles 3.5 miles 4 miles easy / 8 x Striders Sat. @ SUU (all levels 5+ miles)   RACE   total 14-18 29.5 43.5 48 (Striders are in addition to workout mileage) important dates: Monday Practices - 8:00 am / 3:00 pm AM Practices Tues/Thurs/Fri at 5:30, 6:00, 6:30 - whatever time matches your schedule Level 3 AM Practices on Mon/Weds on your own MEETS: 8/14 (Thurs) @ Canyon View - 6:00 pm 8/16 (Sat) @ Hurricane Rotary Invite (Hurricane Middle School/city ball fields) - 7:00 am (time subject to change)

Levels: Beg. - Beginning Level (those who are new to running)   The goal of the beginning level is to learn to appreciate running through a small gradual increase in mileage and avoiding injury to make the athlete ready for level 1 (or higher) once the school year begins. Level 1 - A beginning/Intermediate level of running Those who have been running some should be on this level.  The goal of level 1 is to build a CONSISTENT base mileage to prepare the runner for more mileage at a later date. Level 2 - An Intermediate level of running Those who are in pretty good shape (many Varsity girls/JV boys) should be on this level.  The goal of level 2 is  to introduce a little higher mileage to the runner and eventually workouts are a little more intense.  Good workouts for those who have been running a year or more. Level 3 - An Advanced level of running To run at this level you MUST be running CONSISTENTLY higher mileage (ready for 40+/week).  You may work up to this level, but don't just jump to it thinking you deserve to be here.  You earn the right through DEDICATION. Some Varsity Girls and ALL Varsity Boys should be on this level.  It is challenging and demanding running that must be worked up to to avoid injury.

Week of Aug. 18-Aug. 23			LEVELS
Day	Beg.	1	2	3	WORKOUT
Mon. am	0	0	0	3 miles	easy
Mon. pm	1-2 miles	5 miles	7 miles	8 miles	long
Tues. am	0	0	3 miles	3 miles	easy
Tues. pm	1-2 miles	(4) 5 mi.	(8) 6.5 mi	(10) 7 mi.	FireStation Hills x (#)
Weds. am	0	0	0	3 miles	easy
Weds. pm	1-2 miles	3 miles	4 miles	4 miles	easy / 8 x Striders
Thurs. am	0	0	3	3	very easy
Thurs. pm	1-2 miles	(4) 4 miles	(8) 5 miles	(10) 5.5 mi	400's x (#) on track
Fri. am	0	0	3 miles	3 miles	easy
Fri. pm	1-2 miles	3 miles	3.5 miles	4 miles	easy / 8 x Striders
Sat.	@ SUU Invite (all levels 5+ miles)				RACE
total	14-18	29	43.5	52.5
					(Striders are in addition to workout mileage)
important dates:
	Daily Practice 3:00 pm
	AM Practices Tues/Thurs/Fri at 5:30, 6:00, 6:30 - whatever time matches your schedule
		Level 3 AM Practices on Mon/Weds on your own
	MEETS:
		8/23 (Sat) @ SUU - 9:00 pm

Week of Aug. 25-Aug. 30			LEVELS
Day	Beg.	1	2	3	WORKOUT
Mon. am	0	0	0	3 miles	easy
Mon. pm	1-2 miles	(2) 5 mi.	(3) 6 mi.	(4) mi.	200,300,400 x (#) on track
Tues. am	0	0	3 miles	3 miles	easy
Tues. pm	1-2 miles	3	4	4	very easy
Weds. am	0	0	0	3 miles	easy
Weds. pm	@ Cedar (all levels 5+ miles)				RACE
Thurs. am	0	0	3	3	easy
Thurs. pm	1-2 miles	4 miles	5 miles	6 miles	moderate
Fri. am	0	0	3 miles	3 miles	easy
Fri. pm	1-2 miles	(4) 5 mi.	(8) 6.5 mi	(10) 7 mi	FireStation Hills x (#)
Sat.	1-2 miles	5 miles	8 miles	10 miles	long
total	14-18	28	41.5	46
					(Striders are in addition to workout mileage)
important dates:
	Daily Practice 3:00 pm
	AM Practices Tues/Thurs/Fri at 5:30, 6:00, 6:30 - whatever time matches your schedule
		Level 3 AM Practices on Mon/Weds on your own
	MEETS:
		8/27 (Wed) @ Cedar HS - 6:00 pm