| 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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| Miles: | This week: | 0.00 |
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| Pine View XC Workouts |
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| NOTES: |
practice @ 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 5:45a M/maybe R |
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weights and plyos held after PM practice on Mon/Thur - MONDAY: practice at 7a |
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Car Wash - Monday 10a-2p @ Sandstone Elem |
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Run-a-Thon Fundraiser starts at 6:00 PM Fri - 6:00 AM |
| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3A-Boys: Byron, Abel, Matt |
13 |
Comp |
M |
27-Aug |
AM |
12 |
6xMile repeats @ VO2Max 89% - 3min rec. / 2mile warm+cool to mileage |
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|
PM |
3 |
3 miles E |
| T |
28-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
11 |
3x2mile AT Progression Tempo w/ 5 min recovery and 1.5 warm/cool to mileage |
| W |
29-Aug |
AM |
3 |
3 miles E |
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PM |
7 |
6 miles w/ striders |
| R |
30-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
1 mile warm + 1/1 + cool to 6 miles |
| F |
31-Aug |
AM |
4 |
3 miles E + 4x200 |
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PM |
4 |
4 miles E |
| S |
1-Sep |
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10 |
10 miles E |
| Week Total |
66 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3B-Boys Reed, Dave, Kyler, Colton |
13 |
Comp |
M |
27-Aug |
AM |
12 |
6xMile repeats @ VO2Max 89% - 3min rec. / 2mile warm+cool to mileage |
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|
PM |
3 |
3 miles E |
| T |
28-Aug |
AM |
3 |
3 miles E |
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|
PM |
9 |
2x2mile AT Progression Tempo w/ 5 min recovery and 1.5 warm/cool to mileage |
| W |
29-Aug |
AM |
3 |
3 miles E |
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|
PM |
7 |
6 miles w/ striders |
| R |
30-Aug |
AM |
3 |
3 miles E |
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PM |
6 |
1 mile warm + 1/1 + cool to 6 miles |
| F |
31-Aug |
AM |
4 |
3 miles E + 4x200 |
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PM |
4 |
4 miles E |
| S |
1-Sep |
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8 |
8 miles E |
| Week Total |
62 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3-Girls |
13 |
Comp |
M |
27-Aug |
AM |
8 |
6x1K repeats @ VO2Max 89% - 3min rec. / 1,5mile warm+cool |
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|
PM |
3 |
3 miles E |
| T |
28-Aug |
AM |
4 |
4 miles E |
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PM |
7 |
2x2mile AT Progression Tempo w/ 5 min recovery and 1.5 warm/cool to mileage |
| W |
29-Aug |
AM |
3 |
3 miles E |
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PM |
5 |
4 miles E w/ striders |
| R |
30-Aug |
AM |
3 |
3 miles E |
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PM |
5.5 |
1 mile warm + 1/1 + cool to 5.5 miles |
| F |
31-Aug |
AM |
4 |
3 miles E + 4x200 |
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PM |
3 |
3 miles E |
| S |
1-Sep |
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8 |
8 miles E |
| Week Total |
53.5 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-Boys |
13 |
Comp |
M |
27-Aug |
AM |
8 |
6x1K repeats @ VO2Max 89% - 3min rec. / 1,5mile warm+cool to mileage |
| |
|
PM |
3 |
3 miles E |
| T |
28-Aug |
AM |
3 |
3 miles E |
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|
PM |
6 |
RACE warm/cool to mileage |
| W |
29-Aug |
AM |
3 |
3 miles E |
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PM |
7 |
6 miles w/ striders |
| R |
30-Aug |
AM |
3 |
3 miles E |
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PM |
5.5 |
1 mile warm + 1/1 + cool to 5.5 miles |
| F |
31-Aug |
AM |
4 |
3 miles E + 4x200 |
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PM |
3 |
3 miles E |
| S |
1-Sep |
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8 |
8 miles E |
| Week Total |
53.5 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-Girls |
13 |
Comp |
M |
27-Aug |
AM |
8 |
6x1K repeats @ VO2Max 89% - 3min rec. / 1,5mile warm+cool to mileage |
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|
PM |
3 |
3 miles E |
| T |
28-Aug |
AM |
3 |
3 miles E |
| |
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PM |
5.5 |
RACE warm/cool to mileage |
| W |
29-Aug |
AM |
3 |
3 miles E |
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|
PM |
5 |
4 miles E w/ striders |
| R |
30-Aug |
AM |
3 |
3 miles E |
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|
PM |
5.5 |
1 mile warm + 1/1 + cool to 5.5 miles |
| F |
31-Aug |
AM |
4 |
3 miles E + 4x200 |
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PM |
3 |
3 miles E |
| S |
1-Sep |
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6 |
6 miles E |
| Week Total |
49 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 1 |
13 |
Comp |
M |
27-Aug |
AM |
5.25 |
3x1K repeats @ VO2Max 89% - 3min rec. / 1.5mile warm+cool to mileage |
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PM |
3 |
3 miles E (optional) |
| T |
28-Aug |
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| |
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PM |
5 |
RACE warm/cool to mileage |
| W |
29-Aug |
AM |
3 |
3 miles E (optional) |
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PM |
4 |
3 miles E w/ striders |
| R |
30-Aug |
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PM |
3 |
.5 mile warm + 1/1 + cool to 3 miles |
| F |
31-Aug |
AM |
3 |
3 miles E (optional) |
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3 |
3 miles E |
| S |
1-Sep |
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5 |
5 miles |
| Week Total |
25.25-34.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| beginner |
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Base |
M |
27-Aug |
AM |
4 |
2x1K repeats @ VO2Max 89% - 3min rec. / 1mile warm+cool to mileage |
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PM |
2 |
2 miles E (20-30 min. run/walk) |
| T |
28-Aug |
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PM |
5 |
RACE warm/cool to mileage |
| W |
29-Aug |
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PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| R |
30-Aug |
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PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| F |
31-Aug |
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PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| S |
1-Sep |
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3 |
3 mile E |
| Week Total |
20 |
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| | Add Comment |
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| Pine View XC Workouts |
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| NOTES: |
practice @ 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 5:45a W (not M) |
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weights and plyos held after PM practice on Mon/Wed - early out MONDAY… practice right after school |
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RACE - VARSITY ONLY - Fri(9/13) Herriman (Providence MS): Varsity girls-5:15, varsity boys-5:45 |
| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3A-Boys: Byron, Abel, Matt |
14 |
Comp |
M |
9-Sep |
AM |
3 |
3 miles E |
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|
PM |
12 |
6xMile repeats @ VO2Max 91% - 3min rec. / 2mile warm+cool to mileage |
| T |
10-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
1 mile warm + 1/1 + cool to 6 miles |
| W |
11-Sep |
AM |
3 |
3 miles E |
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PM |
7.25 |
Michigan w/ 1mile warm/cool w/ striders |
| R |
12-Sep |
AM |
3 |
3 miles E (Grass) |
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PM |
6 |
5 miles E + 4x200 |
| F |
13-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
RACE + warm/cool |
| S |
14-Sep |
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10 |
10 miles w/ .5 mile fast finish |
| Week Total |
63.25 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3B-Boys Reed, Dave, Kyler, Colton |
14 |
Comp |
M |
9-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
12 |
6xMile repeats @ VO2Max 91% - 3min rec. / 2mile warm+cool to mileage |
| T |
10-Sep |
AM |
3 |
3 miles E |
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|
PM |
6 |
1 mile warm + 1/1 + cool to 6 miles |
| W |
11-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7.25 |
Michigan w/ 1mile warm/cool w/ striders |
| R |
12-Sep |
AM |
3 |
3 miles E (Grass) |
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|
PM |
6 |
5 miles E + 4x200 |
| F |
13-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
RACE + warm/cool - JV:4x2min w/1min rec + 5x400 I w/30sec rec w/ DI warm/cool |
| S |
14-Sep |
|
8 |
8 miles w/ .5 mile fast finish |
| Week Total |
61.25 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3-Girls |
14 |
Comp |
M |
9-Sep |
AM |
3 |
3 miles E |
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|
PM |
7.25 |
5x1K repeats @ VO2Max 91% - 3min rec. / 1.5mile warm+cool |
| T |
10-Sep |
AM |
3 |
3 miles |
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|
PM |
5.5 |
1 mile warm + 1/1 + cool to 5.5 miles |
| W |
11-Sep |
AM |
6.25 |
Michigan w/ 1mile warm/cool |
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|
PM |
3 |
3 miles E |
| R |
12-Sep |
AM |
3 |
3 miles E (Grass) |
| |
|
PM |
4 |
3 miles E + 4x200 |
| F |
13-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
RACE + warm/cool |
| S |
14-Sep |
|
7 |
7 miles w/ .5 mile fast finish |
| Week Total |
52 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-Boys |
14 |
Comp |
M |
9-Sep |
AM |
3 |
3 miles E |
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|
PM |
7.25 |
5x1K repeats @ VO2Max 91% - 3min rec. / 1.5mile warm+cool |
| T |
10-Sep |
AM |
3 |
3 miles E |
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|
PM |
5.5 |
1 mile warm + 1/1 + cool to 5.5 miles |
| W |
11-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7.25 |
Michigan w/ 1mile warm/cool w/ striders |
| R |
12-Sep |
AM |
3 |
3 miles E (Grass) |
| |
|
PM |
6 |
5 miles E + 4x200 |
| F |
13-Sep |
AM |
3 |
3 miles E |
| |
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PM |
4 |
4 miles E |
| S |
14-Sep |
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6 |
6 miles E |
| Week Total |
51 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-Girls |
14 |
Comp |
M |
9-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7.25 |
5x1K repeats @ VO2Max 91% - 3min rec. / 1.5mile warm+cool |
| T |
10-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
1 mile warm + 1/1 + cool to 5 miles |
| W |
11-Sep |
AM |
3 |
3 miles E |
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|
PM |
7.25 |
Michigan w/ 1mile warm/cool w/ striders |
| R |
12-Sep |
AM |
3 |
3 miles E (Grass) |
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PM |
4 |
3 miles E + 4x200 |
| F |
13-Sep |
AM |
3 |
3 miles E |
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PM |
3 |
3 miles E |
| S |
14-Sep |
|
5 |
5 miles E |
| Week Total |
46.5 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 1 |
14 |
Comp |
M |
9-Sep |
AM |
3 |
3 miles E (optional) |
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PM |
4 |
3 miles E + 4x200 |
| T |
10-Sep |
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| |
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PM |
3 |
.5 mile warm + 1/1 + cool to 3 miles |
| W |
11-Sep |
AM |
3 |
3 miles E (optional) |
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|
PM |
4 |
3 miles E w/ striders |
| R |
12-Sep |
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PM |
4 |
3 miles E + 4x200 |
| F |
13-Sep |
AM |
3 |
3 miles E (optional) |
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3 |
3 miles E |
| S |
14-Sep |
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3 |
3 miles E |
| Week Total |
21-30 |
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Week |
Phase |
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Date |
|
Mileage |
Workout |
| beginner |
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Base |
M |
9-Sep |
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PM |
4 |
2x1K repeats @ VO2Max 89% - 3min rec. / 1mile warm+cool to mileage |
| T |
10-Sep |
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PM |
3 |
.5 mile warm + 1/1 + cool to 3 miles |
| W |
11-Sep |
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PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| R |
12-Sep |
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PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| F |
13-Sep |
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PM |
2 |
2 miles E (20-30 min. run/walk) |
| S |
14-Sep |
|
3 |
3 miles E |
| Week Total |
16 |
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| | Add Comment |
| |
| Pine View XC Workouts |
|
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|
| NOTES: |
practice held @ PVHS, schedule: Mon-Fri after school, AM-Level 3 M-F, Level 2 M/W/F, Level 1 optional, beginners no AM |
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Tues: change clothes for practice then meet in Holt's room for meeting at 3:00 (DON'T BE LATE!) |
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plyos (AM - Mon/Wed); weights held after PM practice on Mon/Thur |
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RACE - Time Trial Wed (9/18) @ PV: 6th-8th 3:30; Girls 4:03; Boys 4:00 - meet for regular practice time |
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RACE - Sat (9/21) Bob Firman Invite: VBoys ? (depending on race) |
| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3A/B-Boys |
15 |
Comp |
M |
16-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
11 |
5xMile repeats @ VO2Max 93% w/3min rec./ 2mile warm+cool to mileage |
| T |
17-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
1 mile warm + 3/3 + 4x30secF + cool to 8 miles |
| W |
18-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
TIME TRIAL+ 5xstadium hill sprints w/warm and cool to mileage |
| R |
19-Sep |
AM |
4 |
3 miles E + 4x200 (grass) |
| |
|
PM |
3 |
3 miles E |
| F |
20-Sep |
AM |
4 |
4 miles E |
| |
|
PM |
4 |
3 miles E w/ striders |
| S |
21-Sep |
|
7 |
RACE + warm/cool |
| Week Total |
57 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
15 |
Comp |
M |
16-Sep |
AM |
6.5 |
4x1K repeats @ VO2Max 93% - 3min rec. / 1.5mile warm+cool |
| |
|
PM |
3 |
3 miles E |
| T |
17-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ striders |
| W |
18-Sep |
AM |
4 |
4 miles E |
| |
|
PM |
6 |
TIME TRIAL+ 5xstadium hill sprints w/warm and cool to get distance |
| R |
19-Sep |
AM |
4 |
3 miles E + 4x200 (grass) |
| |
|
PM |
3 |
3 miles |
| F |
20-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
1 mile warm + 3/3 + 4x30secF + cool to 6 miles |
| S |
21-Sep |
|
7 |
7 miles E w/ 1 mile fast finish |
| Week Total |
50.5 |
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| |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
15 |
Comp |
M |
16-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6.5 |
4x1K repeats @ VO2Max 93% - 3min rec. / 1.5mile warm+cool |
| T |
17-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ striders |
| W |
18-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
TIME TRIAL+ 5xstadium hill sprints w/warm and cool to get distance |
| R |
19-Sep |
AM |
4 |
3 miles E + 4x200 (grass) |
| |
|
PM |
5 |
5 miles E |
| F |
20-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
1 mile warm + 3/3 + 4x30secF + cool to 6 miles |
| S |
21-Sep |
|
7 |
7 miles E w/ 1 mile fast finish |
| Week Total |
51.5 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
15 |
Comp |
M |
16-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6.5 |
4x1K repeats @ VO2Max 93% - 3min rec. / 1.5mile warm+cool |
| T |
17-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ striders |
| W |
18-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
TIME TRIAL+ 5xstadium hill sprints w/warm and cool to get distance |
| R |
19-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles E + 4x200 |
| F |
20-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
1 mile warm + 3/3 + 4x30secF + cool to 5.5 miles |
| S |
21-Sep |
|
5 |
5 miles E w/ .5 fast finish |
| Week Total |
46 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
15 |
Comp |
M |
16-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5 |
3x1K repeats @ VO2Max 93% - 3min rec. / 1.5mile warm+cool |
| T |
17-Sep |
|
|
|
| |
|
PM |
4 |
3 miles E w/ striders |
| W |
18-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5 |
TIME TRIAL+ 5xstadium hill sprints w/warm and cool to get distance |
| R |
19-Sep |
|
|
|
| |
|
PM |
4 |
3 miles E + 4x200 |
| F |
20-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
|
4 |
1 mile warm + 3/3 + 4x30secF + cool to 4 miles |
| S |
21-Sep |
|
3 |
3 miles |
| Week Total |
26.5-35.5 |
|
| | Add Comment |
| |
| Pine View XC Workouts |
|
|
|
|
|
|
|
|
|
| NOTES: |
practice held @ PVHS, schedule: Mon-Fri after school, AM-Level 3 M-F, Level 2 M/W/F, Level 1 optional, Varsity Girls M/W 5:45AM |
| |
weights and plyos held after PM practice on Mon/Wed |
| |
RACE - Tues (9/24) Duel in the Desert (Bloomingtonn Hills NP): Girls 6:00, Boys 6:30 |
| |
RACE - Fri (9/27) Nebo Invite (Maple Mt. HS): 9/10 G-3:00, 9/10 B-3:30, JV G-4:00, JV B-4:30, V G-5:00, V B-5:30 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A/B-Boys |
16 |
Comp |
M |
23-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
10 |
4xMile repeats @ VO2Max 95-97%% w/3min rec./ 2mile warm+cool to mileage |
| T |
24-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
5x800I, warm/cool to mileage |
| W |
25-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles E |
| R |
26-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E + 4x200 |
| F |
27-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
RACE + warm/cool |
| S |
28-Sep |
|
9 |
3/3 (x5), 5xhill sprints, 5x100F, warm/cool to mileage |
| Week Total |
59 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
16 |
Comp |
M |
23-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5.75 |
3x1K repeats @ VO2Max 95-97%% - 3min rec. / 1.5mile warm+cool |
| T |
24-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
4x800I, warm/cool to mileage |
| W |
25-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
4 miles E |
| R |
26-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles E + 4x200 |
| F |
27-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE + warm/cool |
| S |
28-Sep |
|
7 |
3/3 (x4), 5xhill sprints, 5x100F, warm/cool to mileage |
| Week Total |
47.75 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
16 |
Comp |
M |
23-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5.75 |
3x1K repeats @ VO2Max 95-97%% - 3min rec. / 1.5mile warm+cool |
| T |
24-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE + warm/cool |
| W |
25-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
4 miles E |
| R |
26-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E + 4x200 |
| F |
27-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE + warm/cool |
| S |
28-Sep |
|
7 |
3/3 (x4), 5xhill sprints, 5x100F, warm/cool to mileage |
| Week Total |
48.75 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
16 |
Comp |
M |
23-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5.75 |
3x1K repeats @ VO2Max 95-97%% - 3min rec. / 1.5mile warm+cool |
| T |
24-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE + warm/cool |
| W |
25-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
4 miles E |
| R |
26-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E + 4x200 |
| F |
27-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE + warm/cool |
| S |
28-Sep |
|
6.5 |
3/3 (x3), 5xhill sprints, 5x100F, warm/cool to mileage |
| Week Total |
48.25 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
16 |
Comp |
M |
23-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5.75 |
3x1K repeats @ VO2Max 95-97%% - 3min rec. / 1.5mile warm+cool |
| T |
24-Sep |
|
|
|
| |
|
PM |
5 |
RACE + warm/cool |
| W |
25-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
3 |
3 miles E |
| R |
26-Sep |
|
|
|
| |
|
PM |
4 |
3 miles E + 4x200 |
| F |
27-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5 |
RACE + warm/cool |
| S |
28-Sep |
|
3 |
3 miles E |
| Week Total |
27-36 |
|
| | Add Comment |
| |
| Pine View XC Workouts |
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|
|
|
|
|
|
|
|
| NOTES: |
practice held @ PVHS, schedule: Mon-Fri after school, AM-Level 3 M-F, Level 2 M/W/F (optional toher days), Level 1 optional, Varsity Girls M/W 5:45AM |
| |
weights and plyos held after PM practice on Mon/Wed |
| |
RACE - Fri (9/28) Cedar Invite (Cedar HS): 6-8th 3:30, JV Girls 4:00, JV Boys 4:30, Varsity Girls 5:00, Varsity Boys 5:30 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A/B-Boys |
17 |
Comp |
M |
30-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
9 |
2 Mile + 2xMile repeats @ best ave+ w/3min+ rec./ 2mile warm+cool to mileage |
| T |
1-Oct |
AM |
3 |
3 miles E |
| |
|
PM |
6.25 |
Michigan w/ 1mile warm/cool |
| W |
2-Oct |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
2 miles E + 4x400R + 2 miles E + 4xstadium hill sprints + 4x100F |
| R |
3-Oct |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E + 4x200F |
| F |
4-Oct |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
RACE + warm/cool |
| S |
5-Oct |
|
8 |
4x(2minH+1minE, 1minH+30secE, 30secH+30secE) w/2warm 1cool |
| Week Total |
57.25 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
17 |
Comp |
M |
30-Sep |
AM |
5 |
2K + 1K @ best ave w/3min rec./ 1mile warm+cool to mileage |
| |
|
PM |
3 |
3 miles E |
| T |
1-Oct |
AM |
4 |
1 miles E + 4x400R + 1 miles E + 4xstadium hill sprints + 4x100F |
| |
|
PM |
3 |
3 miles E |
| W |
2-Oct |
AM |
6.25 |
Michigan w/ 1mile warm/cool |
| |
|
PM |
3 |
3 miles E |
| R |
3-Oct |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles E + 4x200F |
| F |
4-Oct |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE + warm/cool |
| S |
5-Oct |
|
6.5 |
3x(2minH+1minE, 1minH+30secE, 30secH+30secE) w/1warm 1cool |
| Week Total |
46.75 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
17 |
Comp |
M |
30-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
2K + 1K @ best ave w/3min rec./ 1mile warm+cool to mileage |
| T |
1-Oct |
AM |
3 |
3 miles E |
| |
|
PM |
6.25 |
Michigan w/ 1mile warm/cool |
| W |
2-Oct |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
2 miles E + 4x400R + 1 mile E + 4xstadium hill sprints + 4x100F |
| R |
3-Oct |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles E + 4x200F |
| F |
4-Oct |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE + warm/cool |
| S |
5-Oct |
|
6.5 |
3x(2minH+1minE, 1minH+30secE, 30secH+30secE) w/1warm 1cool |
| Week Total |
47.75 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
17 |
Comp |
M |
30-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
2K + 1K @ best ave w/3min rec./ 1mile warm+cool to mileage |
| T |
1-Oct |
AM |
3 |
3 miles E |
| |
|
PM |
6.25 |
Michigan w/ 1mile warm/cool |
| W |
2-Oct |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
1 mile E + 4x400R + 1 mile E + 4xstadium hill sprints + 4x100F |
| R |
3-Oct |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles E + 4x200F |
| F |
4-Oct |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
RACE + warm/cool |
| S |
5-Oct |
|
5 |
2x(2minH+1minE, 1minH+30secE, 30secH+30secE) w/1warm 1cool |
| Week Total |
44.25 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
17 |
Comp |
M |
30-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5 |
2K + 1K @ best ave w/3min rec./ 1mile warm+cool to mileage |
| T |
1-Oct |
|
|
|
| |
|
PM |
4 |
2 mile Tempo w/ 1 mile warm/cool |
| W |
2-Oct |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
3 |
1 mile E + 2x400R + 1 mile E + 2xstadium hill sprints + 2x100F |
| R |
3-Oct |
|
|
|
| |
|
PM |
4 |
3 miles E + 4x200 |
| F |
4-Oct |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5 |
RACE + warm/cool |
| S |
5-Oct |
|
3 |
3 miles E |
| Week Total |
24-33 |
|
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