| 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.
Favorite Blogs: |
|
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Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | 8 miles - w/ 3 Cemetery Miles - Tempo pace (5k Pace plus 10 secs. per mile) - run over, run 2 tempo miles, then 1 rest, then one more tempo pace. |
| | 9 miles - w/ 4 Cemetery Miles - Tempo pace (5k Pace plus 10 secs. per mile) - run over, run 2 tempo miles, then 1 rest, then two more tempo pace. |
| | 9 miles - w/ 4 Cemetery Miles - Tempo pace (5k Pace plus 10 secs. per mile) - run over, run 4 tempo miles, then run back. |
| |
WEEK 10 - Building |
|
|
Date |
Level 1 |
Level 2 |
Level 3 |
|
(State) |
(Region) |
|
Feb 25 AM |
3 |
3 |
0 |
Feb 25 PM |
7 |
7 |
3-5 |
Feb 26 PM |
4xTempo Miles (9) |
2xTempo Miles (7) |
1xTempo Mile (5) |
|
(continueous) |
(continueous) |
|
Feb 27 AM |
3 |
3 |
0 |
Feb 27 PM |
4 AT (full) |
4 AT (Hearts - DogP.) |
4 AT (downhill) |
Feb 28 PM |
7 |
6 |
3-5 |
Feb 29 AM |
3 |
3 |
0 |
Feb 29 PM |
4 (easy) |
4 (easy) |
2-4 (easy) |
Mar 1 (Sat) |
10 |
8 |
4-6 (1 mile more |
|
|
|
than rest of week) |
Week Total |
50 |
45 |
20-28 |
|
| |
Week 9 - Building/Strength |
|
|
Date |
Level 1 |
Level 2 |
Level 3 |
|
(State) |
(Region) |
|
Mar 3 AM |
3 |
3 |
0 |
Mar 3 PM |
7 |
7 |
3-5 |
Mar 4 PM |
4xTempo Miles (9) |
2xTempo Miles (7) |
1xTempo Mile (5) |
|
(continueous) |
(continueous) |
|
Mar 5 AM |
3 |
3 |
0 |
Mar 5 PM |
4 AT (full) |
4 AT (Hearts - DogP.) |
4 AT (downhill) |
Mar 6 PM |
7 |
6 |
3-5 |
Mar 7 AM |
3 |
3 |
0 |
Mar 7 PM |
|
HURRICANE INVITE |
|
Mar 8 (Sat) |
|
HURRICANE INVITE |
|
Week Total |
45 |
40 |
17-23 |
|
| |
Week 8 - Building/Strength SPRING BREAK |
|
Date |
Level 1 |
Level 2 |
Level 3 |
|
(State) |
(Region) |
|
Mar 10 AM |
5 |
4 |
3-5 |
Mar 10 PM |
5 |
4 |
0 |
Mar 11 AM |
3xhills (5.5) |
2xhills (5) |
1xhills (4.5) |
Mar 11 PM |
5 |
4 |
0 |
Mar 12 AM |
5 |
4 |
3-5 |
Mar 12 PM |
5 |
4 |
0 |
Mar 13 AM |
5 |
4 |
3-5 |
Mar 13 PM |
5 |
4 |
0 |
Mar 14 AM |
4 |
3 |
3-5 |
Mar 14 PM |
4 |
3 |
0 |
Mar 15 AM |
Spectrum 10K |
Spectrum 10K |
Spectrum 10K |
|
(or 10 miler) |
(or 8 miler) |
(or 4-6 miler) |
Week Total |
58.5 |
47 |
20.5-30.5 |
|
| |
WEEK 7 - Building/Strength |
|
|
Date |
Level 1 |
Level 2 |
Level 3 |
|
(State) |
(Region) |
|
Mar 17 AM |
3 |
3 |
0 |
Mar 17 PM |
7 |
7 |
4-6 |
Mar 18 PM |
4xTempo Miles (9) |
2xTempo Miles (7) |
1xTempo Mile (5) |
|
(continueous) |
(continueous) |
|
Mar 19 AM |
3 |
3 |
0 |
Mar 19 PM |
5 |
4 |
3 |
Mar 20 PM |
|
REDROCK INVITE |
|
Mar 21 AM |
3 |
3 |
0 |
Mar 21 PM |
4 AT (full) |
4 AT (Hearts - DogP.) |
4 AT (downhill) |
Mar 22 (Sat) |
10 |
8 |
5-7 (1 mile more |
|
|
|
than rest of week) |
Week Total |
47 |
42 |
24-28 |
|
| |
WEEK 6 - Strength/Speed |
|
|
Date |
Level 1 |
Level 2 |
Level 3 |
|
(State) |
(Region) |
|
Mar 24 AM |
3 |
3 |
0 |
Mar 24 PM |
5 |
5 |
3-4 |
Mar 25 PM |
1/4,1/2,3/4,3/4,1/2,1/4 |
1/4,1/2,3/4,3/4,1/2,1/4 |
1/4,1/2,3/4,1/2,1/4 |
|
(on Trail @ curr/goal pace) |
(on Trail @ curr/goal pace) |
(on Trail @ curr/goal pace) |
Mar 26 AM |
3 |
3 |
0 |
Mar 26 PM |
4xhills (5) |
3xhills (4.5) |
2xhills (4) |
Mar 27 PM |
6 |
6 |
4 |
Mar 28 AM |
3 |
3 |
0 |
Mar 28 PM |
|
PV INVITE |
|
Mar 29 (Sat) |
|
PV INVITE |
|
Week Total |
40 |
39.5 |
24-25 |
| |
| |
WEEK 5 - Strength/Speed |
|
|
Date |
Level 1 |
Level 2 |
Level 3 |
|
(State) |
(Region) |
|
Mar 31 AM |
3 |
3 |
0 |
Mar 31 PM |
5 |
5 |
3-4 |
Apr 1 PM |
6 x 1/2 (on Trail w/
1st/6th |
5 x 1/2 (on Trail w/ 1st/5th |
4 x 1/2 (on Trail w/
1st/4th |
|
@ goal - others @
current |
(on Trail @ curr/goal pace) |
(on Trail @ curr/goal pace) |
Apr 2 AM |
3 |
3 |
0 |
Apr 2 PM |
5xhills (5.5) |
4xhills (5) |
2xhills (4) |
Apr 3 PM |
4 |
4 |
3 (9/10 @ Hurr.) |
Apr 4 AM |
3 |
3 |
0 |
Apr 4 PM |
4 AT |
4 AT |
4 AT |
Apr 5 (Sat) |
10 |
8 |
5-7 |
Week Total |
46 |
43 |
26-29 |
|
| |
WEEK 4 - Strength/Speed |
|
|
Date |
Level 1 |
Level 2 |
Level 3 |
|
(State) |
(Region) |
|
Apr 7 AM |
3 |
3 |
0 |
Apr 7 PM |
5 |
5 |
3-4 |
Apr 8 PM |
|
Panther Relays |
|
Apr 9 AM |
3 |
3 |
0 |
Apr 9 PM |
4 |
4 |
3 |
Apr 10 PM |
|
Hurricane Qualifier |
|
Apr 11 AM |
3 |
3 |
0 |
Apr 11 PM |
5xhills (5.5) |
4xhills (5) |
2xhills (4) |
Apr 12 (Sat) |
10 |
8 |
5-7 |
Week Total |
41 |
38.5 |
24-27.5 |
|
| |
WEEK 3 - Speed |
|
|
Date |
Level 1 |
Level 2 |
Level 3 |
|
(State) |
(Region) |
|
Apr 14 AM |
3 |
3 |
0 |
Apr 14 PM |
5 |
5 |
3-4 |
Apr 15 PM |
10x400's (4) |
8x400's (3.5) |
6x400's (3) |
Apr 16 AM |
3 |
3 |
0 |
Apr 16 PM |
4 AT |
4 AT |
4
AT (9/10 @ Kanab) |
Apr 17 AM |
3 |
3 |
0 |
Apr 17 PM |
5 |
5 |
4 |
Apr 18 AM |
3 |
3 |
0 |
Apr 18 PM |
5xhills (5.5) |
4xhills (5) |
2xhills (4) |
Apr 19 (Sat) |
8 |
7 |
5-7 |
Week Total |
43.5 |
42 |
23.5-26.5 |
|
| |
WEEK 2 - Speed |
|
|
Date |
Level 1 |
Level 2 |
Level 3 |
|
(State) |
(Region) |
|
Apr 21 AM |
3 |
3 |
0 |
Apr 21 PM |
3x600 or
2x1200's@goal |
3x600 or
2x1200's@goal |
2x600 or
1x1200's@goal |
Apr 22 AM |
3 |
3 |
0 |
Apr 22 PM |
|
Wash. Co. Champs |
|
Apr 23 AM |
3 |
3 |
0 |
Apr 23 PM |
4 |
4 |
4 |
Apr 24 PM |
6 |
6 |
4 |
Apr 25 PM |
|
SUU INVITE |
|
Apr 26 (Sat) |
|
SUU INVITE |
|
Week Total |
38 |
38 |
26 |
|
| |
WEEK 1 - Speed |
|
|
Date |
Level 1 |
Level 2 |
Level 3 |
|
(State) |
(Region) |
|
Apr 28 AM |
3 |
3 |
0 |
Apr 28 PM |
12x400's (4.5) |
10x400's (4) |
8x400's (3.5) |
Apr 29 PM |
4 AT |
4 AT |
4 AT |
Apr 30 AM |
3 |
3 |
0 |
Apr 30 PM |
4 |
4 |
4 |
May 1 AM |
3 |
3 |
0 |
May 1 PM |
5 |
5 |
4 |
May 2 PM |
|
Kearns |
|
May 3 (Sat) |
|
BYU INVITE |
|
Week Total |
33.5 |
33 |
22.5 |
|
| |
WEEK 0 - RACE WEEK |
|
|
Date |
Level 1 |
Level 2 |
Level 3 |
|
(State) |
(Region) |
|
May 5 PM |
6x400's (4) |
6x400's (4) |
4x400's (3) |
May 6 PM |
4 |
4 |
3 |
May 7 PM |
|
REGION @ SC |
|
May 8 PM |
|
REGION @ SC |
|
May 9 PM |
4 |
4 |
4 |
May 10 (Sat) |
6 |
6 |
6 |
Week Total |
24 |
24 |
23 |
|
| |
WEEK 0 - RACE WEEK |
|
|
Date |
Level 1 |
Level 2 |
Level 3 |
|
(State) |
(Region) |
|
May 12 PM |
4x400's (4) |
4x400's (4) |
4x400's (3) |
May 13 PM |
5 |
5 |
4 |
May 14 PM |
4 |
4 |
4 |
May 15 PM |
3 |
3 |
3 |
May 16 PM |
|
STATE @ BYU |
|
May 17 (Sat) |
|
STATE @ BYU |
|
Week Total |
22 |
22 |
21 |
|
| |
Week of June 2-June 7 |
LEVELS |
|
|
|
|
|
|
|
|
Day |
Beg. |
1 |
2 |
3 |
|
|
|
|
|
|
|
Mon. |
1 mile |
WBR |
WBR |
WBR |
|
|
|
|
|
|
|
Tues. |
1 mile |
3 miles |
3 miles |
5 miles |
|
|
|
|
|
|
|
Weds. |
1 mile |
WBR |
WBR |
WBR |
|
|
|
|
|
|
|
Thurs. |
1 mile |
WBR |
WBR |
WBR |
|
|
|
|
|
|
|
Fri. |
1 mile |
3 miles |
3 miles |
5 miles |
|
|
|
|
|
|
|
Sat. |
1 mile |
3 miles |
3-5 miles |
5-6 miles |
|
|
|
|
|
|
|
total |
7 |
15 (app.) |
25 (app.) |
30 (app.) |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Wasatch
Back Relay (WBR) Practice held @ Little Valley Stake Center (across from
Boulders) |
|
|
|
|
Monday 7:00
am |
|
|
|
|
|
|
|
|
|
|
Weds/Thurs
8:00 pm |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Team
Practice held @ Washington Elementary |
|
|
|
|
|
|
|
|
Tues/Fri 7:00 am |
|
|
|
|
|
|
|
|
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|
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. |
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| |
Week of June 9-June 14 |
LEVELS |
|
Day |
Beg. |
1 |
2 |
3 |
Mon. |
1 mile |
WBR |
WBR |
WBR |
Tues. |
1 mile |
3 miles |
5 miles |
7 miles |
Weds. |
1 mile |
WBR |
WBR |
WBR |
Thurs. |
1 mile |
WBR |
WBR |
WBR |
Fri. |
1 mile |
3 miles |
5 miles |
7 miles |
Sat. |
1 mile |
3 miles |
5 miles |
7 miles |
total |
7 |
15 (app.) |
30 (app.) |
35 (app.) |
|
|
|
|
|
important
dates: |
|
|
|
|
Utah Summer Games 10K Friday |
|
Utah Summer Games 5K Saturday |
|
Wasatch Back Relay 6/20-6/21 |
|
Wasatch Back Relay (WBR) Practice held @ Little Valley Stake
Center (across from Boulders) |
|
|
|
|
Monday 7:00
am |
|
|
|
|
|
|
|
|
|
|
Weds/Thurs
8:00 pm |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Team
Practice held @ Washington Elementary |
|
|
|
|
|
|
|
|
Tues/Fri 7:00 am |
|
|
|
|
|
|
|
|
|
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|
|
|
|
|
|
|
|
|
|
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 June 16-June 21 |
LEVELS |
|
Day |
Beg. |
1 |
2 |
3 |
Mon. |
1-2 miles |
WBR |
WBR |
WBR |
Tues. |
1-2 miles |
3 miles |
5 miles |
7 miles |
Weds. |
1-2 miles |
WBR |
WBR |
WBR |
Thurs. |
1-2 miles |
WBR |
WBR |
WBR |
Fri. |
1-2 miles |
3 miles |
5 miles |
7 miles |
Sat. |
1-2 miles |
3 miles |
5 miles |
7 miles |
total |
7-14 |
15 (app.) |
30 (app.) |
35 (app.) |
|
|
|
|
|
important
dates: |
|
|
|
|
NO TEAM PRACTICE FRIDAY (WBR) |
|
Wasatch Back Relay 6/20-6/21 |
|
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 June 23-June 28 |
LEVELS |
|
Day |
Beg. |
1 |
2 |
3 |
Mon. |
1-2 miles |
3 miles |
5 miles |
6 miles |
Tues. |
1-2 miles |
3 miles |
5 miles |
7 miles |
Weds. |
1-2 miles |
3 miles |
5 miles |
5 miles |
Thurs. |
1-2 miles |
3 miles |
5 miles |
7 miles |
Fri. |
1-2 miles |
3 miles |
4 miles |
7 miles |
Sat. |
1-2 miles |
3 miles |
5 miles |
7 miles |
total |
7-14 |
18 |
29 |
39 |
|
|
|
|
|
important
dates: |
|
|
|
|
Team Practice held Tues/Thurs/Fri
this week |
|
(practice on your own the other
days) |
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 June 30-July 5 |
LEVELS |
|
|
Day |
Beg. |
1 |
2 |
3 |
|
Mon. |
1-2 miles |
3 miles |
5 miles |
7 miles |
|
Tues. |
1-2 miles |
3 miles |
5 miles |
6 miles |
|
Weds. |
1-2 miles |
3 miles |
5 miles |
7 miles |
|
Thurs. am |
1-2 miles |
3 miles |
5 miles |
5 miles |
|
Thurs. pm |
0 |
0 |
0 |
7 miles |
|
Fri. |
1-2 miles |
3 miles |
4 miles |
7 miles |
|
Sat. |
1-2 miles |
3 miles |
5 miles |
8-10 miles |
|
total |
7-14 |
18 |
29 |
47-49 |
|
|
|
|
|
|
|
important
dates: |
|
|
|
|
|
Team Practice held Mon-Thurs
this week |
|
|
|
7:00 am @ Washinton Elem |
|
|
No Team Practice held on 4th of
July |
|
|
Level 3 starts CLUB RUN on Thurs
evening |
|
|
|
(time TBA @ St. George Running
Center) |
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 July 7-July 12 |
LEVELS |
|
|
Day |
Beg. |
1 |
2 |
3 |
|
Mon. |
1-2 miles |
3 miles |
5 miles |
7 miles |
|
Tues. |
1-2 miles |
3 miles |
5 miles |
6 miles |
|
Weds. |
1-2 miles |
3 miles |
5 miles |
7 miles |
|
Thurs. am |
1-2 miles |
3 miles |
5 miles |
6 miles |
|
Thurs. pm |
0 |
0 |
0 |
7 miles |
|
Fri. |
1-2 miles |
3 miles |
4 miles |
7 miles |
|
Sat. |
1-2 miles |
3 miles |
6 miles |
8-10 miles |
|
total |
7-14 |
18 |
30 |
48-50 |
|
|
|
|
|
|
|
important
dates: |
|
|
|
|
|
Team Practice held Mon-Thurs this
week |
|
|
|
7:00 am @ Washinton Elem |
|
|
Level 3 CLUB RUN on Thurs evening |
|
|
Friday Practice 7:00 am @
Bloomington Hills Park |
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 July 14-July 19 |
LEVELS |
|
Day |
Beg. |
1 |
2 |
3 |
Mon. am |
1-2 miles |
3 miles |
6 miles |
7 miles |
Mon. pm |
0 |
0 |
0 |
3 miles |
Tues. am |
1-2 miles |
4 miles |
5 miles |
6 miles |
Tues. pm |
0 |
0 |
0 |
3 miles |
Weds. am |
1-2 miles |
3 miles |
5 miles |
7 miles |
Weds. pm |
0 |
0 |
0 |
3 miles |
Thurs. am |
1-2 miles |
4 miles |
5 miles |
6 miles |
Thurs. pm |
0 |
0 |
0 |
7 miles |
Fri. am |
1-2 miles |
3 miles |
4 miles |
7 miles |
Fri. pm |
0 |
0 |
0 |
3 miles |
Sat. |
1-2 miles |
3 miles |
7 miles |
8 miles |
total |
7-14 |
20 |
32 |
60 |
|
|
|
|
|
important
dates: |
|
|
|
|
Team Practice held Mon-Thurs this
week |
|
|
7:00 am @ Washinton Elem |
|
Level 3 CLUB RUN on Thurs evening |
|
Friday Practice 7:00 am @ location
TBA |
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 July 21-July 26 |
LEVELS |
|
|
|
|
Day |
Beg. |
1 |
2 |
3 |
|
|
|
Mon. am |
1-2 miles |
3 miles |
6 miles |
7 miles |
|
|
|
Mon. pm |
0 |
0 |
3 miles |
3 miles |
|
|
|
Tues. am |
1-2 miles |
4 miles |
4 miles |
6 miles |
|
|
|
Tues. pm |
0 |
0 |
0 |
3 miles |
|
|
|
Weds. am |
1-2 miles |
3 miles |
5 miles |
7 miles |
|
|
|
Weds. pm |
0 |
0 |
0 |
3 miles |
|
|
|
Thurs. am |
1-2 miles |
4 miles |
5 miles |
6 miles |
|
|
|
Thurs. pm |
0 |
0 |
0 |
7 miles |
|
|
|
Fri. am |
1-2 miles |
3 miles |
4 miles |
7 miles |
|
|
|
Fri. pm |
0 |
0 |
3 miles |
3 miles |
|
|
|
Sat. |
1-2 miles |
3 miles |
8 miles |
10 miles |
|
|
|
total |
7-14 |
20 |
38 |
62 |
|
|
|
|
|
|
|
|
|
|
|
important
dates: |
|
|
|
|
|
|
|
Team Practice held Mon-Weds this
week |
|
|
|
|
|
7:00 am @ Washinton Elem |
|
|
|
|
No Team Practice on Thurs. July 24
(run still) |
|
|
|
Enterprise 10K July 24th (talk w/
Coach before entering - we get in for cheap!) |
|
Level 3 CLUB RUN on Thurs evening
(?) |
|
|
|
|
Friday Practice 7:00 am @ location
TBA |
|
|
|
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 July 28-Aug.2 |
LEVELS |
|
|
|
|
Day |
Beg. |
1 |
2 |
3 |
|
|
|
Mon. am |
1-2 miles |
3 miles |
6 miles |
7 miles |
|
|
|
Mon. pm |
0 |
2 miles |
2 miles |
3 miles |
|
|
|
Tues. am |
1-2 miles |
3 miles |
5 miles |
6 miles |
|
|
|
Tues. pm |
0 |
2 miles |
2 miles |
3 miles |
|
|
|
Weds. am |
1-2 miles |
3 miles |
5 miles |
7 miles |
|
|
|
Weds. pm |
0 |
2 miles |
3 miles |
3 miles |
|
|
|
Thurs. am |
1-2 miles |
3 miles |
5 miles |
7 miles |
|
|
|
Thurs. pm |
0 |
2 miles |
3 miles |
3 miles |
|
|
|
Fri. am |
1-2 miles |
3 miles |
4 miles |
8 miles |
|
|
|
Fri. pm |
0 |
2 miles |
3 miles |
3 miles |
|
|
|
Sat. |
1-2 miles |
3 miles |
8 miles |
10 miles |
|
|
|
total |
7-14 |
28 |
46 |
60 |
|
|
|
|
|
|
|
|
|
|
|
important
dates: |
|
|
|
|
|
|
|
Team Practice held Mon-Thurs this
week |
|
|
|
|
|
7:00 am @ Washinton Elem |
|
|
|
|
Afternoon practices start this week
(Levels 1-3) Time and Location TBA |
|
Level 3 CLUB RUN on Thurs evening |
|
|
|
|
Friday Practice 7:00 am @ Riverside
Elem. |
|
|
|
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. 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 |
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Those who have been running some
should be on this level. The goal of
level 1 is to build a CONSISTENT base |
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mileage to prepare the runner for
more mileage at a later date. |
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Level 2 -
An Intermediate level of running |
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|
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. |
|
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|
Level 3 -
An Advanced level of running |
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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. |
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| |
Week of Aug. 11-Aug. 16 |
LEVELS |
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Day |
Beg. |
1 |
2 |
3 |
WORKOUT |
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|
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) |
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|
Mon. pm |
1-2 miles |
2 miles |
3 miles |
3 miles |
easy |
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|
Tues. am |
0 |
0 |
3 miles |
3 miles |
easy |
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|
Tues. pm |
1-2 miles |
5 miles |
7 miles |
8 miles |
long |
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Weds. am |
0 |
0 |
0 |
3 miles |
easy |
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Weds. pm |
1-2 miles |
3 miles |
4 miles |
4 miles |
easy
/ 8 x Striders |
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Thurs. am |
0 |
0 |
3 |
3 |
very easy |
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|
Thurs. pm |
@ Canyon |
View (all l |
evels
5+ |
miles) |
RACE |
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|
Fri. am |
0 |
0 |
3 miles |
3 miles |
easy |
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|
Fri. pm |
1-2 miles |
3 miles |
3.5 miles |
4 miles |
easy
/ 8 x Striders |
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|
|
|
|
Sat. |
@ SUU |
(all levels |
5+ miles) |
|
RACE |
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|
|
total |
14-18 |
29.5 |
43.5 |
48 |
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|
(Striders are in addition to workout
mileage) |
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|
|
important
dates: |
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|
Monday Practices - 8:00 am / 3:00 pm |
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AM Practices Tues/Thurs/Fri at 5:30,
6:00, 6:30 - whatever time matches your schedule |
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Level 3 AM Practices on Mon/Weds on
your own |
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MEETS: |
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8/14 (Thurs) @ Canyon View - 6:00 pm |
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8/16 (Sat) @ Hurricane Rotary Invite
(Hurricane Middle School/city ball fields) - |
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7:00 am (time subject to change) |
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Levels: |
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|
Beg. -
Beginning Level (those who are new to running) |
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|
|
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. |
|
|
|
|
|
|
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| |
Week of Aug. 18-Aug. 23 |
LEVELS |
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|
|
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 |
|
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|
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|
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|
|
MEETS: |
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|
8/23 (Sat) @ SUU - 9:00 pm |
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| |
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 |
|
|
|
| |
Week of Sept. 1-Sept. 6 |
LEVELS |
|
|
|
|
Day |
Beg. |
1 |
2 |
3 |
WORKOUT |
|
|
Mon. am |
0 |
0 |
0 |
3 miles |
easy |
|
|
Mon. pm |
1-2 miles |
5 miles |
8 miles |
9 miles |
long |
|
|
Tues. am |
0 |
0 |
3 miles |
3 miles |
easy |
|
|
Tues. pm |
1-2 miles |
(3) 5 mi |
(5) 6 mi |
(6) 6.5 mi |
Sunrise Hills x (#) |
|
|
Weds. am |
0 |
0 |
0 |
3 miles |
easy |
|
|
Weds. pm |
1-2 miles |
4 miles |
4 miles |
4 miles |
Moderate AT |
|
|
Thurs. am |
0 |
0 |
3 |
3 |
very easy |
|
|
Thurs. pm |
1-2 miles |
(3) 4.5 mi |
(5) 5.5 mi |
(6) 6 mi |
800's
x (#) on grass |
|
Fri. am |
0 |
0 |
3 miles |
3 miles |
easy |
|
|
Fri. pm |
1-2 miles |
3 miles |
3.5 miles |
4 miles |
easy |
|
|
Sat. |
@ BYU Invite (all
levels 5+ miles) |
|
|
|
RACE |
|
|
total |
14-18 |
24.5 |
41 |
49.5 |
|
|
|
|
|
|
|
|
(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: |
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|
|
|
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|
|
9/6 (Sat) @ BYU - 9:00 pm |
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| |
Week of Sept. 8-Sept. 13 |
LEVELS |
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|
|
|
Day |
Beg. |
1 |
2 |
3 |
WORKOUT |
|
|
Mon. am |
0 |
0 |
0 |
3 miles |
easy |
|
|
Mon. pm |
1-2 miles |
5 miles |
8 miles |
9 miles |
long |
|
|
Tues. am |
0 |
0 |
3 miles |
3 miles |
easy |
|
|
Tues. pm |
1-2 miles |
(4) 5.5 mi |
(6) 6.5 mi |
(7) 7 mi |
Sunrise Hills x (#) |
|
|
Weds. am |
0 |
0 |
0 |
3 miles |
easy |
|
|
Weds. pm |
1-2 miles |
4 miles |
4 miles |
4 miles |
AT |
|
|
Thurs. am |
0 |
0 |
3 |
3 |
very easy |
|
|
Thurs. pm |
1-2 miles |
4 miles |
5 miles |
4 miles |
easy
/ 8 x Striders |
|
Fri. am |
0 |
0 |
3 miles |
3 miles |
easy |
|
|
Fri. pm |
1-2 miles |
3 miles |
3 miles |
@ Murray 5+ mi |
|
easy/RACE |
|
Sat. |
@
Vegas/Provo Invite (all levels 5+ miles) |
|
|
|
RACE |
|
|
total |
14-18 |
27.5 |
41.5 |
48 |
|
|
|
|
|
|
|
|
(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: |
|
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|
|
|
|
|
|
9/12 (Fri) @ Murray - 2:00 pm
(Varsity Boys) |
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9/13 (Sat) @ Provo - 9:00 am
(Varsity Boys) |
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|
9/13
(Sat) @ Vegas - 9:00 am |
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| |
Week of Sept. 15-Sept. 20 |
LEVELS |
|
|
|
|
Day |
Beg. |
1 |
2 |
3 |
WORKOUT |
|
|
Mon. am |
0 |
0 |
0 |
3 miles |
easy |
|
|
Mon. pm |
1-2 miles |
4 miles |
4 miles |
4 miles |
AT |
|
|
Tues. am |
0 |
0 |
3 miles |
3 miles |
easy |
|
|
Tues. pm |
1-2 miles |
4 miles |
6 miles |
7 miles |
easy / 8 x Striders |
|
|
Weds. am |
0 |
0 |
0 |
3 miles |
easy |
|
|
Weds. pm |
@ Desert Hills
(all levels 5+ miles) |
|
|
|
RACE |
|
|
Thurs. am |
0 |
0 |
3 |
3 |
very easy |
|
|
Thurs. pm |
1-2 miles |
4 miles |
5 miles |
6 miles |
easy
/ 8 x Striders |
|
Fri. am |
0 |
0 |
3 miles |
3 miles |
easy |
|
|
Fri. pm |
1-2 miles |
(1) 5 mi |
(2) 7.5 mi |
(3) 10 mi |
600,800,1000,1200 x (#) on grass |
|
|
Sat. |
1-2 miles |
6 miles |
8 miles |
10 miles |
long |
|
|
total |
14-18 |
29 |
45 |
55.5 |
|
|
|
|
|
|
|
|
(Striders are in addition to workout
mileage) |
important
dates: |
|
|
|
|
|
|
|
Daily Practice 3:00 pm - On
Parent/Teacher Days - afternoon practice will be held after school |
|
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 |
|
|
|
|
|
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|
|
MEETS: |
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|
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|
9/17 (Wed) @ Desert Hills - 4:00 pm |
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| |
Week of Sept. 22-Sept. 27 |
LEVELS |
|
|
|
|
|
Day |
Beg. |
1 |
2 |
3 |
WORKOUT |
|
|
|
Mon. am |
0 |
0 |
0 |
3 miles |
easy |
|
|
|
Mon. pm |
1-2 miles |
4 miles |
4 miles |
4 miles |
AT |
|
|
|
Tues. am |
0 |
0 |
3 miles |
3 miles |
easy |
|
|
|
Tues. pm |
1-2 miles |
4 miles |
5 miles |
6 miles |
easy / 8 x Striders |
|
|
|
Weds. am |
0 |
0 |
0 |
3 miles |
easy |
|
|
|
Weds. pm |
@ Dixie -
PreRegion! (all levels 5+ miles) |
|
|
|
RACE |
|
|
|
Thurs. am |
0 |
0 |
3 |
3 |
very easy |
|
|
|
Thurs. pm |
1-2 miles |
4 miles |
5 miles |
6 miles |
easy |
|
|
|
Fri. am |
0 |
0 |
3 miles |
3 miles |
easy |
|
|
|
Fri. pm |
1-2 miles |
(4) 5 mi |
(6) 6 mi |
(7) 7 mi |
800's
x (#) on grass |
|
|
Sat. |
1-2 miles |
5 miles |
9 miles |
11 miles |
long |
|
|
|
total |
14-18 |
27 |
43 |
53.5 |
|
|
|
|
|
|
|
|
|
(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 |
|
|
|
Homecoming Week Activities |
|
|
|
|
|
|
|
Monday: Paint the Town - meet at
PVHS Monday night |
|
|
|
|
Wednesday: Parade - meet at
Washington Rec. Center after race |
|
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|
Friday: Lighting the PV at halftime
of game |
|
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|
|
MEETS: |
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|
9/24 (Wed) @ Dixie - 4:00 pm |
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Please DO NOT run at Swiss Days -
you have enough races, go for a long run |
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Debt Reduction Calculator |
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New Kids on the Blog (need a welcome):
Lone Faithfuls (need a comment):
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