| 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 XC Workouts |
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| NOTES: |
practice held @ Washington Elem. @ 7:00
(Mon-Thurs)- Friday practice @ Middleton Park - weights 2:00 Tues/Fri @ PVHS
(Weds double on own) |
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Kids'
Summer Running Club on Thursday @ 8:30 @ Washington Elem. |
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we are getting into peak preseason mileage weeks,
make sure you get all your runs in |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
9 |
II |
M |
1-Aug |
AM |
14 |
14 miles E w/2 Tempo |
| |
|
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|
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| T |
2-Aug |
AM |
6 |
6 miles E / striders |
| |
|
PM |
3 |
3 miles
E |
| W |
3-Aug |
AM |
9 |
hills:6x1min & 8x30sec |
| |
|
PM |
3 |
3 miles
E |
| R |
4-Aug |
AM |
3 |
3 miles E / striders |
| |
|
|
|
|
| F |
5-Aug |
AM |
9 |
hills:4x30sec & 8x1min
(or hilly run) |
| |
|
PM |
3 |
3 miles
E |
| S |
6-Aug |
|
6 |
6 miles E |
| Week
Total |
56 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
9 |
II |
M |
1-Aug |
AM |
10 |
10 miles E w/2 Tempo |
| |
|
|
|
|
| T |
2-Aug |
AM |
6 |
6 miles E / striders |
| |
|
PM |
3 |
3 miles
E |
| W |
3-Aug |
AM |
7 |
hills:4x1min & 6x30sec |
| |
|
PM |
3 |
3 miles
E |
| R |
4-Aug |
AM |
3 |
3 miles E / striders |
| |
|
|
|
|
| F |
5-Aug |
AM |
7 |
hills:3x30sec & 7x1min
(or hilly run) |
| |
|
PM |
3 |
3 miles
E |
| S |
6-Aug |
|
6 |
6 miles
E |
| Week
Total |
48 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
9 |
II |
M |
1-Aug |
AM |
8-10 |
8-10 miles E w/2 Tempo |
| |
|
|
|
|
| T |
2-Aug |
AM |
4 |
4 miles E / striders |
| |
|
PM |
3 |
3 miles
E |
| W |
3-Aug |
AM |
6 |
hills:4x1min & 6x30sec |
| |
|
PM |
3 |
3 miles
E |
| R |
4-Aug |
AM |
3 |
3 miles E / striders |
| |
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| F |
5-Aug |
AM |
6 |
hills:3x30sec & 5x1min
(or hilly run) |
| |
|
PM |
3 |
3 miles
E |
| S |
6-Aug |
|
4-6 |
6 miles
E |
| Week
Total |
40-44 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
9 |
II |
M |
1-Aug |
AM |
6-7 |
6-7 miles E w/2 Tempo |
| |
|
|
|
|
| T |
2-Aug |
AM |
4 |
4 miles E / striders |
| |
|
PM |
3 |
3 miles
E |
| W |
3-Aug |
AM |
6 |
hills:3x1min & 4x30sec |
| |
|
PM |
3 |
3 miles
E |
| R |
4-Aug |
AM |
3 |
3 miles E / striders |
| |
|
|
|
|
| F |
5-Aug |
AM |
6 |
hills:3x30sec & 4x1min
(or hilly run) |
| |
|
PM |
3 |
3 miles
E |
| S |
6-Aug |
|
4-6 |
6 miles
E |
| Week
Total |
38-41 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
9 |
II |
M |
1-Aug |
AM |
6 |
6 miles E w/1 Tempo |
| |
|
|
|
|
| T |
2-Aug |
AM |
3 |
3 miles E / striders |
| |
|
PM |
3 |
3 miles E (optional) |
| W |
3-Aug |
AM |
5 |
hills: 2x1min & 3x30sec |
| |
|
PM |
3 |
3 miles E (optional) |
| R |
4-Aug |
AM |
3 |
3 miles E / striders |
| |
|
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|
| F |
5-Aug |
AM |
5 |
hills: 2x30sec &
3x1min (or hilly run) |
| |
|
PM |
3 |
3 miles E (optional) |
| S |
6-Aug |
|
3 |
3 miles E |
| Week
Total |
25-34 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginning |
|
I |
M |
1-Aug |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| |
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| T |
2-Aug |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / striders |
| |
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| W |
3-Aug |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| |
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| R |
4-Aug |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / striders |
| |
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| F |
5-Aug |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| |
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| S |
6-Aug |
|
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| Week
Total |
12-18 |
|
| | Comments(5) |
| |
| Pine
View XC Workouts |
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| NOTES: |
practice held @ PVHS @ 7:00 (Mon-Fri) - weights 2:00 Tues/Fri @ PVHS (all doubles @
PVHS) |
|
RACE - Weds. All-Comers at
Cedar 6:00 pm (schedule: youngsters 5:30, Girls 6:00, Boys 6:30) |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
9 |
II |
M |
8-Aug |
AM |
14 |
14 miles E w/4 Tempo |
| |
|
|
|
|
| T |
9-Aug |
AM |
6 |
6 miles E / striders |
| |
|
PM |
3 |
3 miles
E |
| W |
10-Aug |
AM |
4 |
4 miles E |
| |
|
PM |
7 |
Race - get 7 total miles in |
| R |
11-Aug |
AM |
4 |
3 miles E / striders |
| |
|
PM |
3 |
3 mile E |
| F |
12-Aug |
AM |
9 |
hills:4x30sec & 8x1min |
| |
|
PM |
3 |
3 miles
E |
| S |
13-Aug |
|
8 |
8 miles E |
| Week
Total |
61 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
9 |
II |
M |
8-Aug |
AM |
10 |
10 miles E w/3 Tempo |
| |
|
|
|
|
| T |
9-Aug |
AM |
5 |
5 miles E / striders |
| |
|
PM |
3 |
3 miles
E |
| W |
10-Aug |
AM |
4 |
4 miles E |
| |
|
PM |
7 |
Race - get 7 total miles in |
| R |
11-Aug |
AM |
4 |
4 miles E / striders |
| |
|
PM |
3 |
3 mile E |
| F |
12-Aug |
AM |
7 |
hills:3x30sec & 6x1min
(or hilly run) |
| |
|
PM |
3 |
3 miles
E |
| S |
13-Aug |
|
6 |
6 miles
E |
| Week
Total |
52 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
9 |
II |
M |
8-Aug |
AM |
8-10 |
8-10 miles E w/2-3 Tempo |
| |
|
|
|
|
| T |
9-Aug |
AM |
4 |
4 miles E / striders |
| |
|
PM |
3 |
3 miles
E |
| W |
10-Aug |
AM |
4 |
4 miles E |
| |
|
PM |
7 |
Race - get 7 total miles in |
| R |
11-Aug |
AM |
4 |
4 miles E / striders |
| |
|
PM |
3 |
3 miles
E |
| F |
12-Aug |
AM |
7 |
hills:4x30sec &
5-6x1min (or hilly run) |
| |
|
PM |
3 |
3 miles
E |
| S |
13-Aug |
|
3-5 |
6 miles
E |
| Week
Total |
46-50 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
9 |
II |
M |
8-Aug |
AM |
6-7 |
6-7 miles E w/2 Tempo |
| |
|
|
|
|
| T |
9-Aug |
AM |
4 |
4 miles E / striders |
| |
|
PM |
3 |
3 miles
E |
| W |
10-Aug |
AM |
4 |
4 miles
E |
| |
|
PM |
7 |
Race - get 7 total miles in |
| R |
11-Aug |
AM |
4 |
4 miles E / striders |
| |
|
PM |
3 |
3 miles
E |
| F |
12-Aug |
AM |
6 |
hills:3x30sec & 4x1min
(or hilly run) |
| |
|
PM |
3 |
3 miles
E |
| S |
13-Aug |
|
3-5 |
6 miles
E |
| Week
Total |
43-46 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
9 |
II |
M |
8-Aug |
AM |
6 |
6 miles E w/1 Tempo |
| |
|
|
|
|
| T |
9-Aug |
AM |
3 |
3 miles E / striders |
| |
|
PM |
3 |
3 miles E (optional) |
| W |
10-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
Race - get 5 total miles in |
| R |
11-Aug |
AM |
4 |
3 miles E / striders |
| |
|
PM |
3 |
3 miles E (optional) |
| F |
12-Aug |
AM |
5 |
hills: 2x30sec &
3x1min (or hilly run) |
| |
|
PM |
3 |
3 miles E (optional) |
| S |
13-Aug |
|
3 |
3 miles E |
| Week
Total |
29-38 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginning |
|
I |
M |
8-Aug |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| |
|
|
|
|
| T |
9-Aug |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / striders |
| |
|
|
|
|
| W |
10-Aug |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| |
|
PM |
5 |
Race - get 5 total miles in |
| R |
11-Aug |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / striders |
| |
|
|
|
|
| F |
12-Aug |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| |
|
|
|
|
| S |
13-Aug |
|
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| Week
Total |
17-23 |
|
| | Add Comment |
| |
| Pine
View XC Workouts |
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| NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice at 6:00 or 6:30 - weights
2:00 Mon/Thur @ PVHS |
|
RACE - Time Trial Tuesday at
3:30 (schedule: youngsters 3:30, Girls 3:45, Boys 4:00) followed by Parent Meeting @ 5:00 |
|
RACE - Hurr. Invite Sat. at
Hurr. Ball Fields 8:00 am (schedule: Varsity
Girls 8:00, Varsity
Boys 8:30, JV Girls 9:00, JV Boys 9:30,
Open/youngsters 10:00) |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
11 |
III |
M |
15-Aug |
AM |
3 |
3 miles E (run on own) |
| |
|
PM |
8.5 |
8.5 miles E |
| T |
16-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
Time Trial (2 miles) |
| W |
17-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
8 miles w/20-30 min. Tempo |
| R |
18-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
7 miles E / striders |
| F |
19-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8.5 |
6x1000 I |
| S |
20-Aug |
|
12 |
12 miles E |
| Week
Total |
65 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
11 |
III |
M |
15-Aug |
AM |
3 |
3 miles E (run on own) |
| |
|
PM |
7 |
7 miles E |
| T |
16-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
Time Trial (2 miles) |
| W |
17-Aug |
AM |
5 |
5 miles E |
| |
|
PM |
6 |
6 miles w/15-20 min. Tempo |
| R |
18-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
4 miles E / striders |
| F |
19-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
4x1000 I |
| S |
20-Aug |
|
9 |
9 miles E |
| Week
Total |
55 |
|
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|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys (not racing Saturday: Mike, Jared,
Casey) |
11 |
III |
M |
15-Aug |
AM |
3 |
3 miles E (run on own) |
| |
|
PM |
8.5 |
8.5 miles E |
| T |
16-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
6 |
Time Trial (2 miles) |
| W |
17-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
6 miles w/15-20 min. Tempo |
| R |
18-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5 |
5 miles E / striders |
| F |
19-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
4x1000 I |
| S |
20-Aug |
|
9 |
9 miles E |
| Week
Total |
50.5-56.5 |
|
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|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys (racing Saturday: Colton, Timmy, and
all others) |
11 |
III |
M |
15-Aug |
AM |
3 |
3 miles E (run on own) |
| |
|
PM |
8.5 |
8.5 miles E |
| T |
16-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
6 |
Time Trial (2 miles) |
| W |
17-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
4x1000 I |
| R |
18-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5 |
5 miles E |
| F |
19-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles E / striders |
| S |
20-Aug |
|
7 |
Race - get 7 total miles in |
| Week
Total |
46.5-52.5 |
|
| |
|
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|
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|
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|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls (not racing Saturday: Mia, Frida) |
11 |
III |
M |
15-Aug |
AM |
3 |
3 miles E (run on own) |
| |
|
PM |
7 |
7 miles E |
| T |
16-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
Time Trial (2 miles) |
| W |
17-Aug |
AM |
5 |
5 miles E |
| |
|
PM |
5 |
5 miles w/10-15 min. Tempo |
| R |
18-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
4 miles E / striders |
| F |
19-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
3x1000 I |
| S |
20-Aug |
|
6 |
6 miles E |
| Week
Total |
42-48 |
|
| |
|
|
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|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls (racing Saturday: Rachel, Nicole,
Taylor, and all others) |
11 |
III |
M |
15-Aug |
AM |
3 |
3 miles E (run on own) |
| |
|
PM |
7 |
7 miles E |
| T |
16-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
Time Trial (2 miles) |
| W |
17-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
3x1000 I |
| R |
18-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
4 miles E |
| F |
19-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles E / striders |
| S |
20-Aug |
|
6 |
Race - get 6 total miles in |
| Week
Total |
40-46 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
11 |
II |
M |
15-Aug |
AM |
3 |
3 miles E (run on own /
optional) |
| |
|
PM |
4 |
4 miles E |
| T |
16-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
Time Trial (2 miles) |
| W |
17-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
4 miles E |
| R |
18-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
4 miles E |
| F |
19-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
4 miles E / striders |
| S |
20-Aug |
|
5 |
Race get 5 total miles in |
| Week
Total |
25-40 |
|
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|
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|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginning |
|
I |
M |
15-Aug |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| T |
16-Aug |
|
|
|
| |
|
PM |
3.5 |
Time Trial (2 miles) |
| W |
17-Aug |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| R |
18-Aug |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| F |
19-Aug |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| S |
20-Aug |
|
4 |
Race get 4 total miles in |
| Week
Total |
15.5-19.5 |
|
| | Add Comment |
| |
| Pine
View XC Workouts |
|
|
|
|
|
|
|
|
|
| NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice at 6:00 or 6:30 - weights
2:00 Tues/Thur @ PVHS |
|
RACE - SUU. Invite Sat. at
Bicentenial Park 8:00 am (schedule: JV Girls 8:00, JV Boys 8:30, Varsity
Girls 9:15, Varsity Boys 10:00) |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
11 |
III |
M |
22-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
10 |
10 miles E w/15 min Tempo |
| T |
23-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
9.25 |
7x1000 I pace (2 min rec) -
DI warm/cool |
| W |
24-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
3xmile cruise + 4x200 R -
DI warm/cool |
| R |
25-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
6 miles E - grass |
| F |
26-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles E / striders |
| S |
27-Aug |
|
7 |
RACE - get 7 total miles |
| Week
Total |
60.25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
11 |
III |
M |
22-Aug |
AM |
6.75 |
5x1000 I (2 min rec) -
Harts warm/cool |
| |
|
PM |
4 |
4 miles E |
| T |
23-Aug |
AM |
5 |
5 miles E w/15 min Tempo |
| |
|
PM |
3 |
3 miles E |
| W |
24-Aug |
AM |
7.25 |
3x1200 cruise + 4x200 R -
Harts warm/cool |
| |
|
PM |
3 |
3 miles E |
| R |
25-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
4 miles E - grass |
| F |
26-Aug |
AM |
6 |
6 miles E |
| |
|
PM |
4 |
4 miles E - striders |
| S |
27-Aug |
|
7 |
RACE - get 7 total miles |
| Week
Total |
53 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-VBoys |
11 |
III |
M |
22-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
8 miles E w/15 min Tempo |
| T |
23-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7.75 |
5x1000 I pace (2 min rec) -
DI warm/cool |
| W |
24-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
3xmile cruise + 4x200 R -
DI warm/cool |
| R |
25-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles E - grass |
| F |
26-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles E / striders |
| S |
27-Aug |
|
7 |
RACE - get 7 total miles |
| Week
Total |
55.75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-JV Boys |
11 |
III |
M |
22-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
6 miles E w/15 min Tempo |
| T |
23-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
6 |
4x1000 I pace (2 min rec) -
Harts warm/cool |
| W |
24-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
2xmile cruise + 4x200 R -
DI warm/cool |
| R |
25-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
4 miles E - grass |
| F |
26-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
4 miles E / striders |
| S |
27-Aug |
|
5 |
RACE - get 5 total miles |
| Week
Total |
42-48 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Vgirls |
11 |
III |
M |
22-Aug |
AM |
6 |
4x1000 I (2 min rec) -
Harts warm/cool |
| |
|
PM |
3 |
3 miles E |
| T |
23-Aug |
AM |
5 |
5 miles E w/15 min Tempo |
| |
|
PM |
3 |
3 miles E |
| W |
24-Aug |
AM |
6.5 |
2x1200 cruise + 4x200 R -
Harts warm/cool |
| |
|
PM |
3 |
3 miles E |
| R |
25-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
4 miles E - grass |
| F |
26-Aug |
AM |
5 |
5 miles E |
| |
|
PM |
4 |
4 miles E - striders |
| S |
27-Aug |
|
7 |
RACE - get 7 total miles |
| Week
Total |
49.5 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-JVGirls |
11 |
III |
M |
22-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles E |
| T |
23-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5.25 |
2x1000 I - Harts warm/cool |
| W |
24-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
2x800 cruise + 4x200 R -
Harts warm/cool |
| R |
25-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
4 miles E |
| F |
26-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
4 miles E / striders |
| S |
27-Aug |
|
5 |
RACE - get 5 total miles |
| Week
Total |
37.25-43.25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
11 |
II |
M |
22-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
4 miles E |
| T |
23-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
3.75 |
10x100 R - Harts warm/cool |
| W |
24-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
2x800 cruise |
| R |
25-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
4 miles E - grass |
| F |
26-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
3 |
3 miles E / striders |
| S |
27-Aug |
|
5 |
Race get 5 total miles in |
| Week
Total |
23.75-38.75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginning |
|
I |
M |
22-Aug |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| T |
23-Aug |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| W |
24-Aug |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| R |
25-Aug |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| F |
26-Aug |
|
|
|
| |
|
PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| S |
27-Aug |
|
4 |
Race get 4 total miles in |
| Week
Total |
15-19 |
|
| | Add Comment |
| |
| Pine
View XC Workouts |
|
|
|
|
|
|
|
|
|
| NOTES: |
practice held @ PVHS @ 3:00 (Mon-Thur) Fri practice at Bloomington Hills/morning
practice at 6:00 or 6:30 - weights 2:00 Tues/Thur @ PVHS |
|
RUN-A-THON: Fri 8:00 pm - Sat 8:00 am - PLAN ON
BEING THERE! |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
13 |
III |
M |
29-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles E / striders |
| T |
30-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
10 |
8x1000 I pace (2 min rec) -
DI warm/cool |
| W |
31-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
2x800 I, 4x400 I, 8x200 R
(2 min rec) - DI warm/cool |
| R |
1-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
6 miles E - grass |
| F |
2-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
8.25 |
2xmile cruise + 2x1200
cruise - 2 mile warm/cool / striders |
| S |
3-Sep |
|
10 |
10 miles E w/ 15 min Tempo |
| Week
Total |
61.25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
13 |
III |
M |
29-Aug |
AM |
7 |
6x1000 I (2 min rec) -
Harts warm/1 mile cool |
| |
|
PM |
3 |
3 miles E |
| T |
30-Aug |
AM |
5 |
5 miles E |
| |
|
PM |
3 |
3 miles E / striders |
| W |
31-Aug |
AM |
7 |
2x800 I, 2x400 I, 8x200 R
(2 min rec) - Harts warm/1 mile cool |
| |
|
PM |
3 |
3 miles E |
| R |
1-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles E - grass |
| F |
2-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
1 mile cruise + 2x1200
cruise - 1.5 warm/cool / striders |
| S |
3-Sep |
|
9 |
9 miles E w/ 15 min Tempo |
| Week
Total |
54 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-VBoys |
13 |
III |
M |
29-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles E / striders |
| T |
30-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8.5 |
6x1000 I pace (2 min rec) -
DI warm/cool |
| W |
31-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
2x800 I, 4x400 I, 8x200 R
(2 min rec) - DI warm/cool |
| R |
1-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
4 miles E - grass |
| F |
2-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
8.25 |
2xmile cruise + 2x1200
cruise - 2 mile warm/cool / striders |
| S |
3-Sep |
|
8 |
8 miles E w/ 15 min Tempo |
| Week
Total |
55.75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-JV Boys |
13 |
III |
M |
29-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
4 miles E / striders |
| T |
30-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
6 |
4x1000 I pace (2 min rec) -
Harts warm/cool |
| W |
31-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7.5 |
2x800 I, 2x400 I, 8x200 R
(2 min rec) - Harts warm/cool |
| R |
1-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
4 miles E - grass |
| F |
2-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
2xmile cruise - 1.5
warm/cool / striders |
| S |
3-Sep |
|
6 |
6 miles E w/ 15 min Tempo |
| Week
Total |
42-48 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Vgirls |
13 |
III |
M |
29-Aug |
AM |
6.25 |
5x1000 I (2 min rec) -
Harts warm/1 mile cool |
| |
|
PM |
3 |
3 miles E |
| T |
30-Aug |
AM |
5 |
5 miles E |
| |
|
PM |
3 |
3 miles E / striders |
| W |
31-Aug |
AM |
7 |
2x800 I, 2x400 I, 8x200 R
(2 min rec) - Harts warm/1 mile cool |
| |
|
PM |
3 |
3 miles E |
| R |
1-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
4 miles E - grass |
| F |
2-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
1 mile cruise + 2x1200
cruise - 1.5 warm/cool / striders |
| S |
3-Sep |
|
7 |
7 miles E w/ 15 min Tempo |
| Week
Total |
50.25 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-JVGirls |
13 |
III |
M |
29-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
4 miles E / striders |
| T |
30-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5.25 |
3x1000 I pace (2 min rec) -
Harts warm/cool |
| W |
31-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6.75 |
1x800 I, 2x400 I, 8x200 R
(2 min rec) - Harts warm/cool |
| R |
1-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
4 miles E - grass |
| F |
2-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
4.75 |
2x1200 cruise - 1.5
warm/cool / striders |
| S |
3-Sep |
|
6 |
6 miles E w/ 15 min Tempo |
| Week
Total |
39.75-45.75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
13 |
II |
M |
29-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
4 miles E / striders |
| T |
30-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4.25 |
10x100 R - Harts warm/cool |
| W |
31-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4.25 |
2x800 cruise - Harts warm/cool |
| R |
1-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
4 miles E - grass |
| F |
2-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
3 |
3 miles E / striders |
| S |
3-Sep |
|
5 |
5 miles E |
| Week
Total |
24.5-39.5 |
|
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