| 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 @ 7:00am - Wash. Elem. (Mon/Tues)
/PVHS (Wed/Thur) / Fri practice held @ Little Valley Park |
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Kids Club held Tues @ Wash. Elem. @ 8:30am /
afternoon practices(weights and plyos) held at PVHS @ 3:00pm M/R(T/W/F on
own) |
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RACE: Wed - Time Trial @ PVHS, race will take place
after warm ups (app. 7:30am) |
| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3A-Boys: Byron, Abel, Matt |
9 |
II |
M |
5-Aug |
AM |
9.5 |
6xDirt Mile repeats @ VO2Max 85% - 3min rec. / 1mile warm+cool to
mileage |
| |
|
PM |
3 |
3 miles E |
| T |
6-Aug |
AM |
6 |
1 mile warm + 1/1 + cool to
6 miles total |
| |
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PM |
3 |
3 miles E |
| W |
7-Aug |
AM |
7 |
RACE - Time Trial #1 - 2 warm/cool w/ striders |
| |
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PM |
3 |
3 miles E |
| R |
8-Aug |
AM |
12 |
12 miles with 4 Tempo |
| |
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PM |
3 |
3 miles E |
| F |
9-Aug |
AM |
7 |
3 miles E (Grass) + hills:
3x30sec, 7x1min |
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PM |
3 |
3 miles E |
| S |
10-Aug |
|
5 |
5 miles E |
| Week
Total |
61.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3B-Boys
Reed, Noone Jr., Dave, Hunter, Krenshaw, Kyler, Colton |
9 |
II |
M |
5-Aug |
AM |
9.5 |
6xDirt Mile repeats @ VO2Max 85% - 3min rec. / 1mile warm+cool to
mileage |
| |
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PM |
3 |
3 miles E |
| T |
6-Aug |
AM |
5.5 |
1 mile warm + 1/1 + cool to
5.5 miles total |
| |
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PM |
3 |
3 miles E |
| W |
7-Aug |
AM |
7 |
RACE - Time Trial #1 - 2 warm/cool w/ striders |
| |
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PM |
3 |
3 miles E |
| R |
8-Aug |
AM |
10 |
10 miles with 3.5 Tempo |
| |
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PM |
3 |
3 miles E |
| F |
9-Aug |
AM |
6.75 |
3 miles E (Grass) + hills:
3x30sec, 6x1min |
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PM |
3 |
3 miles E |
| S |
10-Aug |
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5 |
5 miles E |
| Week
Total |
58.75 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3-Girls |
9 |
II |
M |
5-Aug |
AM |
6.25 |
6xDirt 1K repeats @ VO2Max 85% - 3min rec. / 1mile warm+cool to mileage |
| |
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PM |
3 |
3 miles E |
| T |
6-Aug |
AM |
5.5 |
1 mile warm + 1/1 + cool to
5.5 miles total |
| |
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PM |
3 |
3 miles E |
| W |
7-Aug |
AM |
6 |
RACE - Time Trial #1 - 1.5 warm/cool w/ striders |
| |
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PM |
3 |
3 miles E |
| R |
8-Aug |
AM |
8 |
8 miles E with 3 Tempo |
| |
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PM |
3 |
3 miles E |
| F |
9-Aug |
AM |
6 |
3 miles E (Grass) + hills:
3x30sec, 5x1min |
| |
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PM |
3 |
3 miles E |
| S |
10-Aug |
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4 |
4 miles E |
| Week
Total |
50.75 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-Boys |
9 |
II |
M |
5-Aug |
AM |
6.25 |
6xDirt 1K repeats @ VO2Max 85% - 3min rec. / 1mile warm+cool to mileage |
| |
|
PM |
3 |
3 miles E |
| T |
6-Aug |
AM |
5.5 |
1 mile warm + 1/1 + cool to
5.5 miles total |
| |
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PM |
3 |
3 miles E |
| W |
7-Aug |
AM |
6 |
RACE - Time Trial #1 - 1.5 warm/cool w/ striders |
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PM |
3 |
3 miles E |
| R |
8-Aug |
AM |
8 |
8 miles E with 3 Tempo |
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PM |
3 |
3 miles E |
| F |
9-Aug |
AM |
6 |
3 miles E (Grass) + hills:
3x30sec, 5x1min |
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| S |
10-Aug |
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4 |
4 miles E |
| Week
Total |
47.75 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-Girls |
9 |
II |
M |
5-Aug |
AM |
6.25 |
6xDirt 1K repeats @ VO2Max 85% - 3min rec. / 1mile warm+cool to mileage |
| |
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PM |
3 |
3 miles E |
| T |
6-Aug |
AM |
5 |
1 mile warm + 1/1 + cool to
5 miles total |
| |
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PM |
3 |
3 miles E |
| W |
7-Aug |
AM |
6 |
RACE - Time Trial #1 - 1.5 warm/cool w/ striders |
| |
|
PM |
3 |
3 miles E |
| R |
8-Aug |
AM |
6 |
8 miles E with 2 Tempo |
| |
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PM |
3 |
3 miles E |
| F |
9-Aug |
AM |
5.75 |
3 miles E (Grass) + hills: 3x30sec, 4x1min |
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| S |
10-Aug |
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3 |
3 miles E |
| Week
Total |
44 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
9 |
II |
M |
5-Aug |
AM |
5 |
4xDirt 1K repeats @ VO2Max 85% - 3min rec. / 1mile warm+cool to mileage |
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PM |
3 |
3 miles E (optional) |
| T |
6-Aug |
AM |
4 |
.5 mile warm + 1/1 + cool
to 4 miles total |
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3 |
3 miles E |
| W |
7-Aug |
AM |
5 |
RACE - Time Trial #1 - 1 warm/cool w/ striders |
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| R |
8-Aug |
AM |
4 |
4 miles with 1.5 Tempo |
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PM |
3 |
3 miles E (optional) |
| F |
9-Aug |
AM |
4 |
2 miles E (Grass) +
hills:2x30sec, 2x1min |
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| S |
10-Aug |
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3 |
3 miles E |
| Week
Total |
25=31 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| beginner |
|
I |
M |
5-Aug |
AM |
4.25 |
3xDirt 1K repeats @ VO2Max 85% - 3min rec. / 1mile warm+cool to mileage |
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| T |
6-Aug |
AM |
3 |
.5 mile warm + 1/1 + cool
to 3 miles total |
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| W |
7-Aug |
AM |
5 |
RACE - Time Trial #1 - 1 warm/cool w/ striders |
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| R |
8-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
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| F |
9-Aug |
AM |
4 |
2 miles E (Grass) |
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| S |
10-Aug |
|
2 |
2 miles E (20-30 min. run/walk) |
| Week
Total |
20.25 |
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| | Add Comment |
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| Pine
View XC Workouts |
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| NOTES: |
practice held @ PVHS @ 7:00am (Mon-Tues)/Wed-Fri @
3:05, doubles: Mon-3:00, no Weds. Morning, Thurs&Fri AM 6:00 |
|
RACE - Tues. (8/13) Cedar All-Comers (Cedar HS):
6th-8th 5:30p; Girls 6:00p; Boys 6:45p |
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RACE - Sat. (8/17) Hurr Invite (Hurr HS): Var.
Girls 8:00a; Var Boys 8:30a, JV Girls 9:00a, JV Boys 9:45a, 6th-8th 10:15a |
| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3A-Boys: Byron, Abel, Matt |
10 |
Pre Comp |
M |
12-Aug |
AM |
12 |
6xDirt Mile repeats @ VO2Max 87% - 3min rec. / 2mile warm+cool to
mileage |
| |
|
PM |
3 |
3 miles E |
| T |
13-Aug |
AM |
6 |
5 miles E w/ 4x200 |
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PM |
7 |
RACE + warm/cool |
| W |
14-Aug |
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| |
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PM |
5 |
4 miles E w/ striders |
| R |
15-Aug |
AM |
3 |
3 miles E |
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PM |
7.5 |
7.5 miles w/ Sunrise hills: 6x1min, 8x30sec |
| F |
16-Aug |
AM |
3 |
3 miles E |
| |
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PM |
6 |
1 mile warm + 1/1 + cool to
6 miles total |
| S |
17-Aug |
|
12 |
12 miles with 4 Tempo |
| Week
Total |
64.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Boys
Reed, Noone Jr., Dave, Hunter, Krenshaw, Kyler, Colton |
10 |
Pre Comp |
M |
12-Aug |
AM |
12 |
6xDirt Mile repeats @ VO2Max 87% - 3min rec. / 2mile warm+cool to
mileage |
| |
|
PM |
3 |
3 miles E |
| T |
13-Aug |
AM |
6 |
5 miles E w/ 4x200 |
| |
|
PM |
7 |
RACE + warm/cool |
| W |
14-Aug |
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| |
|
PM |
5 |
4 miles E w/ striders |
| R |
15-Aug |
AM |
3 |
3 miles E |
| |
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PM |
7 |
7 miles w/ Sunrise hills: 5x1min, 7x30sec |
| F |
16-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
1 mile warm + 1/1 + cool to
6 miles total |
| S |
17-Aug |
|
10 |
10 miles with 3.5 Tempo
(some will RACE - 7 miles total with warm/cool) |
| Week
Total |
62 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
10 |
Pre Comp |
M |
12-Aug |
AM |
7.25 |
6x1K repeats @ VO2Max 87% - 3min rec. / 1.5mile warm+cool to mileage |
| |
|
PM |
3 |
3 miles E |
| T |
13-Aug |
AM |
6 |
5 miles E w/ 4x200 |
| |
|
PM |
6 |
RACE + warm/cool |
| W |
14-Aug |
|
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|
| |
|
PM |
4 |
3 miles E w/ striders |
| R |
15-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
7 miles w/ Sunrise hills: 5x1min, 7x30sec |
| F |
16-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
1 mile warm + 1/1 + cool to
5.5 miles total |
| S |
17-Aug |
|
8 |
8 miles with 3 Tempo (some
will RACE - 6 miles total with warm/cool) |
| Week
Total |
52.75 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
10 |
Pre Comp |
M |
12-Aug |
AM |
7.25 |
6x1K repeats @ VO2Max 87% - 3min rec. / 1.5mile warm+cool to mileage |
| |
|
PM |
3 |
3 miles E |
| T |
13-Aug |
AM |
6 |
5 miles E w/ 4x200 |
| |
|
PM |
6 |
RACE + warm/cool |
| W |
14-Aug |
|
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|
| |
|
PM |
4 |
3 miles E w/ striders |
| R |
15-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
7 miles w/ Sunrise hills: 5x1min, 7x30sec |
| F |
16-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
1 mile warm + 1/1 + cool to
5.5 miles total |
| S |
17-Aug |
|
6 |
RACE + warm/cool |
| Week
Total |
50.75 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-Girls |
10 |
Pre Comp |
M |
12-Aug |
AM |
7.25 |
6x1K repeats @ VO2Max 87% - 3min rec. / 1.5mile warm+cool to mileage |
| |
|
PM |
3 |
3 miles E |
| T |
13-Aug |
AM |
6 |
5 miles E w/ 4x200 |
| |
|
PM |
6 |
RACE + warm/cool |
| W |
14-Aug |
|
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| |
|
PM |
4 |
3 miles E w/ striders |
| R |
15-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5.25 |
5 miles w/ hills: 4x1min, 5x30sec |
| F |
16-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
1 mile warm + 1/1 + cool to
5 miles total |
| S |
17-Aug |
|
6 |
RACE + warm/cool |
| Week
Total |
48.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
10 |
Pre Comp |
M |
12-Aug |
AM |
6 |
4x1K repeats @ VO2Max 87% - 3min rec. / 1.5mile warm+cool to mileage |
| |
|
PM |
3 |
3 miles E (optional) |
| T |
13-Aug |
AM |
4 |
3 miles E w/ 4x200 |
| |
|
PM |
5 |
RACE + warm/cool |
| W |
14-Aug |
|
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|
| |
|
PM |
3 |
2 miles E w/ striders |
| R |
15-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4.25 |
4 miles w/ hills: 2x1min, 2x30sec |
| F |
16-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
.5 mile warm + 1/1 + cool
to 4 miles total |
| S |
17-Aug |
|
5 |
RACE + warm/cool |
| Week
Total |
31.25-40.25 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginner |
|
Pre Comp |
M |
12-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk) |
| |
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| T |
13-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk) |
| |
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| W |
14-Aug |
|
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| |
|
PM |
2 |
2 miles E (20-30 min. run/walk) |
| R |
15-Aug |
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| |
|
PM |
2 |
2 miles E (20-30 min. run/walk) |
| F |
16-Aug |
|
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| |
|
PM |
2 |
2 miles E (20-30 min. run/walk) |
| S |
17-Aug |
|
2 |
2 miles E (20-30 min. run/walk) |
| Week
Total |
12 |
|
| | Comments(1) |
| |
| Pine
View XC Workouts |
|
|
|
|
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|
|
|
| NOTES: |
practice held @ PVHS, schedule: Vgirls-5:45a
(Mon/Wed), 6:00a (Tues,Thur,Fri); all others with am runs 6:00a; all 3:00p
Mon-Fri |
|
weights held after PM practice on Mon/Thur, plyos
after AM practice Mon/Thur |
|
RACE - Sat (8/24) SUU Invite (@Bicentennial Park,
Cedar): JVGirls 9:00; JVBoys 9:45; VGirls 10:15; VBoys 10:45) |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Boys: Byron, Abel, Matt |
11 |
PreComp |
M |
19-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
12 |
6xMile repeats @ VO2Max 87% - 3min rec. / 2mile warm+cool to mileage |
| T |
20-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
10 |
10 miles E |
| W |
21-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
1 mile warm + 1/1 + cool to
7 miles w/striders |
| R |
22-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
8 miles w/ Old Man hills:
4x800 |
| F |
23-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E + 4x200 |
| S |
24-Aug |
|
8 |
RACE + warm/cool |
| Week
Total |
67 |
|
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|
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Boys
Reed, Noone Jr., Dave, Hunter, Krenshaw, Kyler, Colton |
11 |
PreComp |
M |
19-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
12 |
6xMile repeats @ VO2Max 87% - 3min rec. / 2mile warm+cool to mileage |
| T |
20-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
8 miles E |
| W |
21-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
1 mile warm + 1/1 + cool to
7 miles w/striders |
| R |
22-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
8 miles w/ Old Man hills:
4x800 |
| F |
23-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E + 4x200 |
| S |
24-Aug |
|
8 |
RACE + warm/cool |
| Week
Total |
65 |
|
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
11 |
PreComp |
M |
19-Aug |
AM |
7 |
6x1K repeats @ VO2Max 87% - 3min rec. / 1mile warm+cool |
| |
|
PM |
3 |
3 miles E |
| T |
20-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
7 miles E |
| W |
21-Aug |
AM |
5.5 |
1 mile warm + 1/1 + cool to
5.5 miles total |
| |
|
PM |
5 |
4 miles E w/striders |
| R |
22-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
7 miles w/ Old Man hills:
3x800 |
| F |
23-Aug |
AM |
4 |
3 miles E + 4x200 |
| |
|
PM |
3 |
3 miles E |
| S |
24-Aug |
|
6 |
RACE + warm/cool |
| Week
Total |
53.5 |
|
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
11 |
PreComp |
M |
19-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7.25 |
6x1K repeats @ VO2Max 87% - 3min rec. / 1.5mile warm+cool to mileage |
| T |
20-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
7 miles E |
| W |
21-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6.5 |
1 mile warm + 1/1 + cool to
5.5 miles w/striders |
| R |
22-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
7 miles w/ Old Man hills:
3x800 |
| F |
23-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E + 4x200 |
| S |
24-Aug |
|
7 |
RACE + warm/cool |
| Week
Total |
55.75 |
be to at least
3 am practices |
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
11 |
PreComp |
M |
19-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7.25 |
6x1K repeats @ VO2Max 87% - 3min rec. / 1.5mile warm+cool to mileage |
| T |
20-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles E |
| W |
21-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
1 mile warm + 1/1 + cool to
5 miles w/striders |
| R |
22-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
6 miles w/ Old Man hills:
2x800 |
| F |
23-Aug |
AM |
3 |
3 miles E (can do 4x200
this morning or afternoon) |
| |
|
PM |
4 |
3 miles E + 4x200 |
| S |
24-Aug |
|
6 |
RACE + warm/cool |
| Week
Total |
49.25 |
be to at least
3 am practices |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
11 |
PreComp |
M |
19-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5.25 |
3x1K repeats @ VO2Max 87% - 3min rec. / 1.5mile warm+cool to mileage |
| T |
20-Aug |
AM |
3 |
3 miles E |
| |
|
|
|
|
| W |
21-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
.5 mile warm + 1/1 + cool
to 4 miles w/striders |
| R |
22-Aug |
|
|
|
| |
|
PM |
3 |
3 miles E |
| F |
23-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
3 miles E + 4x200 |
| S |
24-Aug |
|
6 |
RACE + warm/cool |
| Week
Total |
25.25-34.25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginner |
|
Base |
M |
19-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk) |
| |
|
|
|
|
| T |
20-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk) |
| |
|
|
|
|
| W |
21-Aug |
|
|
|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| R |
22-Aug |
|
|
|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| F |
23-Aug |
|
|
|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| S |
24-Aug |
|
5 |
RACE + warm/cool |
| Week
Total |
15 |
|
| | Add Comment |
| |
| Pine View XC Workouts |
|
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|
| NOTES: |
practice held @ PVHS, schedule: Mon-Fri 3:00p, AM-Level 3 M-F, Level 2 M/W/F (opt T/R), Level 1 optional, beginners no AM, Vars. Girls 5:45 AM Mon |
| |
weights and plyos held after PM practice on Mon/Thur |
| |
Time Trial 8/28 at 6:00p (Parents/spectators encouraged!) |
| |
RACE - Sat (8/31) AF Grass Relays - Varsity ONLY (AFHS) |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Boys: Byron, Abel, Matt |
12 |
PreComp |
M |
26-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
6 min VVO2max test w/ DI warm/cool |
| T |
27-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
DogPound tempo w/ striders |
| W |
28-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
TIME TRIAL w/ DI/warm cool |
| R |
29-Aug |
AM |
3 |
3 miles E - Grass |
| |
|
PM |
5 |
5 miles E |
| F |
30-Aug |
AM |
4 |
3 miles E + 4x200 |
| |
|
PM |
4 |
4 miles E |
| S |
31-Aug |
|
8 |
RACE + warm/cool |
| Week Total |
50 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Boys Reed, Dave, Kyler, Colton |
12 |
PreComp |
M |
26-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
6 min VVO2max test w/ DI warm/cool |
| T |
27-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
DogPound tempo w/ striders |
| W |
28-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
TIME TRIAL w/ DI/warm cool |
| R |
29-Aug |
AM |
3 |
3 miles E - Grass |
| |
|
PM |
5 |
5 miles E |
| F |
30-Aug |
AM |
4 |
3 miles E + 4x200 |
| |
|
PM |
4 |
4 miles E |
| S |
31-Aug |
|
8 |
RACE + warm/cool |
| Week Total |
49 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
12 |
PreComp |
M |
26-Aug |
AM |
4 |
6 min VVO2max test w/ Harts warm/cool |
| |
|
PM |
3 |
3 miles E |
| T |
27-Aug |
AM |
4 |
4 miles E |
| |
|
PM |
5 |
DogPound tempo w/ striders |
| W |
28-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
TIME TRIAL w/ Harts warm/cool |
| R |
29-Aug |
AM |
3 |
3 miles E - Grass |
| |
|
PM |
3 |
3 miles w/ striders |
| F |
30-Aug |
AM |
4 |
3 miles E + 4x200 |
| |
|
PM |
3 |
3 miles E |
| S |
31-Aug |
|
5 |
RACE + warm/cool |
| Week Total |
42 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
12 |
PreComp |
M |
20-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
6 min VVO2max test w/ Harts warm/cool |
| T |
21-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
DogPound tempo w/ striders |
| W |
22-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
TIME TRIAL w/ Harts warm/cool |
| R |
23-Aug |
AM |
3 |
3 miles E - Grass |
| |
|
PM |
5 |
5 miles E |
| F |
24-Aug |
AM |
4 |
3 miles E + 4x200 |
| |
|
PM |
4 |
4 miles E |
| S |
25-Aug |
|
5 |
5 miles E |
| Week Total |
44 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
12 |
PreComp |
M |
26-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
6 min VVO2max test w/ Harts warm/cool |
| T |
27-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
DogPound tempo w/ striders |
| W |
28-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
TIME TRIAL w/ Harts warm/cool |
| R |
29-Aug |
AM |
3 |
3 miles E - Grass |
| |
|
PM |
5 |
5 miles E |
| F |
30-Aug |
AM |
4 |
3 miles E + 4x200 |
| |
|
PM |
4 |
4 miles E |
| S |
31-Aug |
|
3 |
3 miles E |
| Week Total |
42 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
12 |
PreComp |
M |
26-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
6 min VVO2max test w/ Harts warm/cool |
| T |
27-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
Hot Nails tempo w/ striders |
| W |
28-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5 |
TIME TRIAL w/ Harts warm/cool |
| R |
29-Aug |
AM |
3 |
3 miles E - Grass (optional) |
| |
|
PM |
3 |
3 miles E |
| F |
30-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
2 |
2 miles E |
| S |
31-Aug |
|
3 |
3 miles E |
| Week Total |
21-36 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginner |
|
Base |
M |
26-Aug |
|
|
|
| |
|
PM |
3 |
6 min VVO2max test w/ Harts warm/cool |
| T |
27-Aug |
|
|
|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk) |
| W |
28-Aug |
|
|
|
| |
|
PM |
5 |
TIME TRIAL w/ Harts warm/cool |
| R |
29-Aug |
|
|
|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk) |
| F |
30-Aug |
|
|
|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk) |
| S |
31-Aug |
|
2 |
2 miles E (20-30 min. run/walk) |
| Week Total |
16 |
|
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