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January 2010

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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 Month: 0.00 Year: 0.00
Totals
Total Distance
0.00
Mon, Feb 15, 2010
Total Distance
0.00

800 workouts

LEVEL 1









Phase Week Day
Mileage
Workout



I 1 M PM: 2-3 2-3 mile E        
 
T PM: 2-3 2-3 mile E        
 
W PM: 2-3 2-3 mile E        
 
R PM: 2-3 2-3 mile E        
 
F PM: 2-3 2-3 mile E      
 
S   2-3 2-3 mile E      
    S   x REST








12-18





LEVEL 2









Phase Week Day
Mileage
Workout



I 1 M AM: x  




 
  PM: 4 4 mile E  
 
T PM: 4 4 mile E          
 
W AM: 3 3 mile E  



 
  PM: 6-8 6-8 mile E (Long)        
 
R PM: 4 4 mile E          
 
F AM: 3 3 mile E




 
  PM: 4 4 mile E      
 
S   6 4 mile E
    S   x REST








28-30





LEVEL 3 (Cowboy)







Phase Week Day
Mileage
Workout



II 1 M AM: 3 3 mile E




 
  PM: 5 5 mile E  
 
T PM: 8 4x200 hils, 4x400 hills, 4x200 hills w/2 m. warm and cool
 
W AM: 3 3 mile E  



 
  PM: 8 8 mile E (Long)        
 
R PM: 6 4x1600 T (2 min. jog rec) w/1 m. warm and cool  
 
F AM: 3 3 mile E




 
  PM: 4 4 mile E      
 
S   6 6 mile E  



    S   x REST








46





 

 

1600-3200 workouts

LEVEL 1









Phase Week Day
Mileage
Workout



I 1 M PM: 2-3 2-3 mile E        
 
T PM: 2-3 2-3 mile E        
 
W PM: 2-3 2-3 mile E        
 
R PM: 2-3 2-3 mile E        
 
F PM: 2-3 2-3 mile E      
 
S   2-3 2-3 mile E      
    S   x REST








12-18





LEVEL 2









Phase Week Day
Mileage
Workout



I 1 M AM: x  




 
  PM: 4 4 mile E  
 
T PM: 4 4 mile E          
 
W AM: 3 3 mile E  



 
  PM: 6-8 6-8 mile E (Long)        
 
R PM: 4 4 mile E          
 
F AM: 3 3 mile E




 
  PM: 4 4 mile E      
 
S   6 4 mile E
    S   x REST








28-30





LEVEL 3 (Austin, Corey, Trevor, Tyson)





Phase Week Day
Mileage
Workout



II 1 M AM: 3 3 mile E




 
  PM: 6 6 mile E  
 
T PM: 9 5 sets - 2x200 hills+1x400 hill w/2 m. warm/cool  
 
W AM: 3 3 mile E  



 
  PM: 8 8 mile E           
 
R PM: 7 5x1000's I (2 min. jog rec) w/2 m. warm and cool  
 
F AM: 3 3 mile E




 
  PM: 9 9 mile with 4 mile T      
 
S   12 12 mile E (Long)  



    S   x REST








60





LEVEL 3 (Kaylee, Sierra)







Phase Week Day
Mileage
Workout



II 1 M AM: 3 3 mile E




 
  PM: 6 6 mile E  
 
T PM: 8 4 sets - 2x200 hills+1x400 hill w/2 m. warm/cool  
 
W AM: 3 3 mile E  



 
  PM: 8 8 mile E (Long)        
 
R PM: 6 3x1000's I (2 min. jog rec) w/2 m. warm and cool  
 
F AM: 3 3 mile E




 
  PM: 4 4 mile E      
 
S   6 6 mile E   



    S   x REST








47





Mon, Feb 22, 2010
Total Distance
0.00

800 workouts

 

LEVEL 1









Phase Week Day
Mileage
Workout



I 2 M 2/23 PM: 2-3 2-3 mile E
 
T 2/24 PM: 2-3 2-3 mile E
 
W 2/25 PM: 2-3 2-3 mile E
 
R 2/26 PM: 2-3 2-3 mile E
 
F 2/27 PM: 2-3 2-3 mile E
 
S 2/28   2-3 2-3 mile E
    S 3/1   x REST








12-18





LEVEL 2









Phase Week Day
Mileage
Workout



I 2 M 2/23 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
T 2/24 PM: 4 4 mile E
 
W 2/25 AM: 3 3 mile E
 
  PM: 6-8 6-8 mile E (Long)
 
R 2/26 PM: 4 4 mile E
 
F 2/27 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 2/28   6 6 mile E
    S 3/1   x REST








37-39





LEVEL 3 (Cowboy)







Phase Week Day
Mileage
Workout



II 2 M 2/23 AM: 3 3 mile E
 
  PM: 8.5 4x200 hills, 5x400 hills, 4x200 hills w/2 m. warm and cool
 
T 2/24 PM: 5 5 mile E
 
W 2/25 AM: 3 3 mile E
 
  PM: 8 8 mile E (Long)
 
R 2/26 PM: 6 4x200 R + 3x1000 T + 4x200 R (1 min. jog rec) w/1 m. warm and cool
 
F 2/27 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 2/28   6 6 mile E
    S 3/1   x REST








46.5





 

1600-3200 workouts

LEVEL 1









Phase Week Day
Mileage
Workout



I 2 M 2/23 PM: 2-3 2-3 mile E
 
T 2/24 PM: 2-3 2-3 mile E
 
W 2/25 PM: 2-3 2-3 mile E
 
R 2/26 PM: 2-3 2-3 mile E
 
F 2/27 PM: 2-3 2-3 mile E
 
S 2/28   2-3 2-3 mile E
    S 3/1   x REST








12-18





LEVEL 2









Phase Week Day
Mileage
Workout



I 2 M 2/23 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
T 2/24 PM: 4 4 mile E
 
W 2/25 AM: 3 3 mile E
 
  PM: 6-8 6-8 mile E (Long)
 
R 2/26 PM: 4 4 mile E
 
F 2/27 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 2/28   6 6 mile E
    S 3/1   x REST








37-39





LEVEL 2* (Mike, Wes)







Phase Week Day
Mileage
Workout



II 2 M 2/23 AM: 3 3 mile E
 
  PM: 9 4 sets - 2x200 hills+1x400 hill w/2 m. warm/cool
 
T 2/24 PM: 4 4 mile E
 
W 2/25 AM: 3 3 mile E
 
  PM: 8 8 mile E (Long)
 
R 2/26 PM: 6 6 mile w/ 20 min. steady T pace + 4x200 R
 
F 2/27 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 2/28   6 6 mile E
    S 3/1   x REST








45





LEVEL 3 (Austin, Corey, Trevor, Tyson, Ryan)





Phase Week Day
Mileage
Workout



II 2 M 2/23 AM: 3 3 mile E
 
  PM: 10 4 sets - 2x200 hills+1x800 hill w/2 m. warm/cool
 
T 2/24 PM: 6 6 mile E
 
W 2/25 AM: 3 3 mile E
 
  PM: 8 8 mile E 
 
R 2/26 PM: 7 7 mile w/ 20 min. steady T pace + 4x200 R
 
F 2/27 AM: 3 3 mile E
 
  PM: 9 9 mile E
 
S 2/28   12 12 mile E (Long)
    S 2/29   x REST








61





LEVEL 3 (Kaylee, Sierra)







Phase Week Day
Mileage
Workout



II 2 M 2/23 AM: 3 3 mile E
 
  PM: 9 3 sets - 2x200 hills+1x800 hill w/2 m. warm/cool
 
T 2/24 PM: 4 4 mile E
 
W 2/25 AM: 3 3 mile E
 
  PM: 8 8 mile E (Long)
 
R 2/26 PM: 6 6 mile w/ 20 min. steady T pace + 4x200 R
 
F 2/27 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 2/28   6 6 mile E 
    S 3/1   x REST








46





Mon, Mar 01, 2010
Total Distance
0.00

800 workouts

 

LEVEL 1









Phase Week Day
Mileage
Workout



I 3 M 3/2 PM: 2-3 2-3 mile E
 
T 3/3 PM: 2-3 2-3 mile E
 
W 3/4 PM: 2-3 2-3 mile E
 
R 3/5 PM: 2-3 2-3 mile E
 
F 3/6 PM: 2-3 2-3 mile E
 
S 3/7   2-3 2-3 mile E
    S 3/8   x REST








12-18





LEVEL 2 (Girls)








Phase Week Day
Mileage
Workout



II 3 M 3/2 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
T 3/3 PM: 7 3x200 hills, 3x400 hills, 3x200 hills w/2 m. warm and cool
 
W 3/4 AM: 3 3 mile E
 
  PM: 6-8 6-8 mile E (Long)
 
R 3/5 PM: 5 2x1600 T (2 min. jog rec) w/2 m. warm and 1 m. cool
 
F 3/6 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 3/7   6 6 mile E
    S 3/8   x REST








41-43





LEVEL 2 (Boys)








Phase Week Day
Mileage
Workout



II 3 M 3/2 AM: 3 3 mile E
 
  PM: 7 3x200 hills, 3x400 hills, 3x200 hills w/2 m. warm and cool
 
T 3/3 PM: 4 4 mile E
 
W 3/4 AM: 3 3 mile E
 
  PM: 8 8 mile E (Long)
 
R 3/5 PM: 5 2x1600 T (2 min. jog rec) w/2 m. warm and 1 m. cool
 
F 3/6 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 3/7   6 6 mile E
    S 3/8   x REST








43





LEVEL 3 (Cowboy)







Phase Week Day
Mileage
Workout



II 3 M 3/2 AM: 3 3 mile E
 
  PM: 9 4x200 hills, 6x400 hills, 4x200 hills w/2 m. warm and cool
 
T 3/3 PM: 5 5 mile E
 
W 3/4 AM: 3 3 mile E
 
  PM: 8 8 mile E (Long)
 
R 3/5 PM: 7 4x1600 T (2 min. jog rec) w/2 m. warm and 1 m. cool
 
F 3/6 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 3/7   6 6 mile E
    S 3/8   x REST








48





1600-3200 workouts

LEVEL 1









Phase Week Day
Mileage
Workout



I 3 M 3/2 PM: 2-3 2-3 mile E
 
T 3/3 PM: 2-3 2-3 mile E
 
W 3/4 PM: 2-3 2-3 mile E
 
R 3/5 PM: 2-3 2-3 mile E
 
F 3/6 PM: 2-3 2-3 mile E
 
S 3/7   2-3 2-3 mile E
    S 3/8   x REST








12-18





LEVEL 2









Phase Week Day
Mileage
Workout



I 3 M 3/2 AM: 3 3 mile E
 
  PM: 7 3 sets - 2x200 hills+1x400 hill w/2 m. warm/cool
 
T 3/3 PM: 4 4 mile E
 
W 3/4 AM: 3 3 mile E
 
  PM: 6-8 6-8 mile E (Long)
 
R 3/5 PM: 4 4 mile E
 
F 3/6 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 3/7   6 6 mile E
    S 3/8   x REST








40-42





LEVEL 2* (Mike, Wes)







Phase Week Day
Mileage
Workout



II 3 M 3/2 AM: 3 3 mile E
 
  PM: 10 4 sets - 2x200 hills+1x800 hill w/2 m. warm/cool
 
T 3/3 PM: 4 4 mile E
 
W 3/4 AM: 3 3 mile E
 
  PM: 8 8 mile E (Long)
 
R 3/5 PM: 7 3x1000's I (2 min. jog rec) w/2 m. warm and cool
 
F 3/6 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 3/7   6 6 mile E
    S 3/8   x REST








47





LEVEL 3 (Austin, Corey, Trevor, Tyson, Ryan)





Phase Week Day
Mileage
Workout



II 3 M 3/2 AM: 3 3 mile E
 
  PM: 10 4 sets - 2x200 hills+1x800 hill w/2 m. warm/cool
 
T 3/3 PM: 6 6 mile E
 
W 3/4 AM: 3 3 mile E
 
  PM: 8 8 mile E 
 
R 3/5 PM: 10 10 mile w/ 40 min. steady adjusted T pace  + 4x200 R
 
F 3/6 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
S 3/7   12 12 mile E (Long)
    S 3/8   x REST








61





LEVEL 3 (Kaylee, Sierra)







Phase Week Day
Mileage
Workout



II 3 M 3/2 AM: 3 3 mile E
 
  PM: 9 3 sets - 2x200 hills+1x800 hill w/2 m. warm/cool
 
T 3/3 PM: 4 4 mile E
 
W 3/4 AM: 3 3 mile E
 
  PM: 8 8 mile E (Long)
 
R 3/5 PM: 6 6 mile w/ 20 min. steady T pace + 4x200 R
 
F 3/6 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 3/7   6 6 mile E 
    S 3/8   x REST








46





Mon, Mar 08, 2010
Total Distance
0.00

800 workouts

 

LEVEL 1











Phase Week Day
Mileage
Workout





I 4 M 3/8 PM: 2-3 2-3 mile E

 
T 3/9 PM: 2-3 2-3 mile E

 
W 3/10 PM: 2-3 2-3 mile E

 
R 3/11 PM: 2-3 2-3 mile E

 
F 3/12 PM: 2-3 2-3 mile E

 
S 3/13   2-3 2-3 mile E

    S 3/14   x REST










12-18







LEVEL 2 (Girls)










Phase Week Day
Mileage
Workout





II 4 M 3/8 AM: 3 3 mile E

 
  PM: 5 2 m. E + 2 m. steady Tempo + 1 m. E

 
T 3/9 PM: 7 4x200 R + 2x400 R + 1x600 R + 1x400 R + 3x200 R (equal rec.) w/1 m. warm/cool
 
W 3/10 AM: 3 3 mile E

 
  PM: 8 8 mile E (Long)

 
R 3/11 PM: 6 4x200 R (2min rec)+ 800 I (3min rec) + 1600 T (1min rec)+ 4x200 R (2min rec) w/1 m. warm/cool
 
F 3/12 AM: 3 3 mile E

 
  PM: 4 4 mile E

 
S 3/13   6 6 mile E

    S 3/14   x REST










44.5







LEVEL 2 (Boys)










Phase Week Day
Mileage
Workout





II 4 M 3/8 AM: 3 3 mile E

 
  PM: 5 2 m. E + 2 m. steady Tempo + 1 m. E

 
T 3/9 PM: 7 4x200 R + 2x400 R + 1x600 R + 1x400 R + 3x200 R (equal rec.) w/1 m. warm/cool
 
W 3/10 AM: 3 3 mile E

 
  PM: 8 8 mile E (Long)

 
R 3/11 PM: 6.5 6x200 R (2min rec)+ 1000  I (3min rec) + 1600 T (1min rec)+ 4x200 R (2min rec) w/1 m. warm/cool
 
F 3/12 AM: 3 3 mile E

 
  PM: 4 4 mile E

 
S 3/13   6 6 mile E

    S 3/14   x REST










45.5







LEVEL 3 (Cowboy)









Phase Week Day
Mileage
Workout





II 4 M 3/8 AM: 3 3 mile E

 
  PM: 5 1 m. E + 3 m. steady Tempo + 1 m. E

 
T 3/9 PM: 7.5 4x200 R + 2x400 R + 1x600 R + 2x400 R + 4x200 R (equal rec.) w/1 m. warm/cool
 
W 3/10 AM: 3 3 mile E

 
  PM: 8 8 mile E (Long)

 
R 3/11 PM: 7 6x200 R (2min rec)+ 1000  I (3min rec) + 1600 T (1min rec)+ 6x200 R (2min rec) w/1 m. warm/cool
 
F 3/12 AM: 3 3 mile E

 
  PM: 4 4 mile E

 
S 3/13   6 6 mile E

    S 3/14   x REST










46.5







1600-3200 workouts 

LEVEL 1










Phase Week Day
Mileage
Workout




I 4 M 3/8 PM: 2-3 2-3 mile E
 
T 3/9 PM: 2-3 2-3 mile E
 
W 3/10 PM: 2-3 2-3 mile E
 
R 3/11 PM: 2-3 2-3 mile E
 
F 3/12 PM: 2-3 2-3 mile E
 
S 3/13   2-3 2-3 mile E
    S 3/14   x REST









12-18






LEVEL 2










Phase Week Day
Mileage
Workout




I 4 M 3/8 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
T 3/9 PM: 7 3 sets - 2x200 hills+1x400 hill w/2 m. warm/cool
 
W 3/10 AM: 3 3 mile E
 
  PM: 6-8 6-8 mile E (Long)
 
R 3/11 PM: 4 4 mile E
 
F 3/12 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 3/13   6 6 mile E
    S 3/14   x REST









40-42






LEVEL 2* (Mike, Wes, Luke, Tim, Manu)







Phase Week Day
Mileage
Workout




II 4 M 3/8 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
T 3/9 PM: 9 4 sets - 2x200 hills+1x400 hill w/2 m. warm/cool
 
W 3/10 AM: 3 3 mile E
 
  PM: 8 8 mile E (Long)
 
R 3/11 PM: 7 3x1000's I (2 min. jog rec) w/2 m. warm and cool
 
F 3/12 AM: 3 3 mile E
 
  PM: 4 4 mile E
 
S 3/13   6 6 mile E
    S 3/14   x REST









47






LEVEL 3 (Austin, Corey, Trevor, Tyson, Ryan)






Phase Week Day
Mileage
Workout




II 4 M 3/8 AM: 3 3 mile E
 
  PM: 8 4 sets - 2 min hard, 1 min easy; 1 min hard, 30 sec easy; 30 hard, 30 sec easy
 
T 3/9 AM: 3 3 mile E
 
  PM: 10 6 sets - 2x200 hills+1x400 hill (equal rec) w/2 m. warm/cool
 
W 3/10 AM: 3 3 mile E
 
  PM: 8 8 mile E 
 
R 3/11 AM: 3 3 mile E
 
  PM: 8.5 6x1000 T (1 min rec) w/ 2 m. warm/cool
 
F 3/12 AM: 3 3 mile E
 
  PM: 6 6 mile E
    S 3/13   12 12 mile E (Long)
    S 3/14   x REST






 

67.5






LEVEL 3 (Kaylee, Sierra)








Phase Week Day
Mileage
Workout




II 4 M 3/8 AM: 3 3 mile E
 
  PM: 6 3 sets - 2 min hard, 1 min easy; 1 min hard, 30 sec easy; 30 hard, 30 sec easy
 
T 3/9 AM: 3 3 mile E
 
  PM: 8 4 sets - 2x200 hills+1x400 hill (equal rec) w/2 m. warm/cool
 
W 3/10 AM: 3 3 mile E
 
  PM: 8 8 mile E 
 
R 3/11 AM: 3 3 mile E
 
  PM: 7 4x1000 T (1 min rec) w/ 2 m. warm/cool
 
F 3/12 AM: 3 3 mile E
 
  PM: 6 6 mile E
    S 3/13   6 6 mile E 
    S 3/14   x REST






 

 






Mon, Mar 15, 2010
Total Distance
0.00

800 workouts

LEVEL 1












Phase Week Day
Mileage
Workout






I 5 M 3/15 PM: 3-4 3-4 mile E
 
T 3/16 PM: 3-4 3-4 mile E
 
W 3/17 PM: 3-4 3-4 mile E
 
R 3/18 PM: 3-4 3-4 mile E
 
F 3/19 PM: 3-4 3-4 mile E
 
S 3/20   3-4 3-4 mile E
    S 3/21   x REST











18-24








LEVEL 2 (Girls)











Phase Week Day
Mileage
Workout






III 5 M 3/15 AM: 3 3 mile E
 
  PM: 5 3x1000 I (2min rec)  w/ 1 m. warm and cool 
 
T 3/16 PM: 5.5 1x600 R (5min rec) + 2x400 F (4min rec) + 1x600F (5min rec) + 1x300 F (3min rec) + 1x200 R (200rec) w/1m. w&c
 
W 3/17 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 3/18 PM: 4 4 mile E
 
F 3/19 AM: 3 3 mile E
 
  PM: 5 Hurricane Invite
 
S 3/20   5 Hurricane Invite
    S 3/21   x REST











39








LEVEL 2 (Boys)











Phase Week Day
Mileage
Workout






III 5 M 3/15 AM: 3 3 mile E
 
  PM: 5.5 4x1000 I (2min rec)  w/ 1 m. warm and cool 
 
T 3/16 PM: 5.5 1x600 R (5min rec) + 2x400 F (4min rec) + 1x600F (5min rec) + 1x300 F (3min rec) + 1x200 R (200rec) w/1m. w&c
 
W 3/17 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 3/18 PM: 4 4 mile E
 
F 3/19 AM: 3 3 mile E
 
  PM: 5 Hurricane Invite
 
S 3/20   5 Hurricane Invite
    S 3/21   x REST











40








LEVEL 3 (Cowboy)










Phase Week Day
Mileage
Workout






III 5 M 3/15 AM: 3 3 mile E
 
  PM: 6.5 6x1000 I (2min rec)  w/ 1 m. warm and cool 
 
T 3/16 PM: 6 1x600 R (5min rec) + 2x400 F (4min rec) + 1x600F (5min rec) + 2x300 F (3min rec) + 4x200 R (200rec) w/1m. w&c
 
W 3/17 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 3/18 PM: 4 4 mile E
 
F 3/19 AM: 3 3 mile E
 
  PM: 5 Hurricane Invite
 
S 3/20   5 Hurricane Invite
    S 3/21   x REST











41.5








 

1600/3200 workouts

LEVEL 1












Phase Week Day
Mileage
Workout






I 5 M 3/15 PM: 3-4 3-4 mile E
 
T 3/16 PM: 3-4 3-4 mile E
 
W 3/17 PM: 3-4 3-4 mile E
 
R 3/18 PM: 3-4 3-4 mile E
 
F 3/19 PM: 3-4 3-4 mile E
 
S 3/20   3-4 3-4 mile E
    S 3/21   x REST











18-24








LEVEL 2












Phase Week Day
Mileage
Workout






I 5 M 3/15 AM: 3 3 mile E
 
  PM: 8 3 sets - 2x200 hills+1x800 hill w/2 m. warm/cool
 
T 3/16 PM: 6 15 min. steady Tempo + 6x200 R
 
W 3/17 AM: 3 3 mile E
 
  PM: 6 6 mile E 
 
R 3/18 PM: 4 4 mile E
 
F 3/19 AM: 3 3 mile E
 
  PM: 5 Hurricane Invite
 
S 3/20   5 Hurricane Invite
    S 3/21   x REST











43








LEVEL 2* (Mike, Wes, Luke, Tim, Manu)









Phase Week Day
Mileage
Workout






II 5 M 3/15 AM: 3 3 mile E
 
  PM: 9 4 sets - 2x200 hills+1x800 hill w/2 m. warm/cool
 
T 3/16 PM: 6 20 min. steady Tempo + 6x200 R
 
W 3/17 AM: 3 3 mile E
 
  PM: 6 6 mile E 
 
R 3/18 PM: 5 5 mile E 
 
F 3/19 AM: 3 3 mile E
 
  PM: 5 Hurricane Invite
 
S 3/20   5 Hurricane Invite
    S 3/21   x REST











45








LEVEL 3 (Austin, Corey, Trevor, Tyson, Ryan)








Phase Week Day
Mileage
Workout






II 5 M 3/15 AM: 3 3 mile E
 
  PM: 9 3x1000 I (2min rec) + 1x1200 I + 3x1000  w/ 2 m. warm and cool 
 
T 3/16 AM: 3 3 mile E
 
  PM: 12 2x600 R+3sec +3x400 R + 4x300 R-1sec + 6x200 F (equal rec distance) w/2m. warm/cool
 
W 3/17 AM: 3 3 mile E
 
  PM: 6 6 mile E 
 
R 3/18 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
F 3/19 AM: 3 3 mile E
 
  PM: 5 Hurricane Invite
    S 3/20   5 Hurricane Invite
    S 3/21   x REST








 

57








LEVEL 3 (Kaylee, Sierra)










Phase Week Day
Mileage
Workout






II 5 M 3/15 AM: 3 3 mile E
 
  PM: 7.5 4x1000 I (2min rec)  w/ 2 m. warm and cool 
 
T 3/16 AM: 3 3 mile E
 
  PM: 8 1x600 R+3sec +2x400 R + 3x300 R-1sec + 6x200 F (equal rec distance) w/2m. warm/cool
 
W 3/17 AM: 3 3 mile E
 
  PM: 4 4 mile E 
 
R 3/18 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
F 3/19 AM: 3 3 mile E
 
  PM: 5 Hurricane Invite
    S 3/20   5 Hurricane Invite
    S 3/21   x REST








 

49.5








Mon, Mar 22, 2010
Total Distance
0.00

800 workouts:

 

LEVEL 1












Phase Week Day
Mileage
Workout






I 6 M 3/22 PM: 3-4 3-4 mile E
 
T 3/23 PM: 3-4 3-4 mile E
 
W 3/24 PM: 3-4 3-4 mile E
 
R 3/25 PM: 3-4 3-4 mile E
 
F 3/26 PM: 3-4 3-4 mile E
 
S 3/27   3-4 3-4 mile E
    S 3/28   x REST











18-24








LEVEL 2 (Girls)











Phase Week Day
Mileage
Workout






III 6 M 3/22 AM: 3 3 mile E
 
  PM: 5 1x1200 I (4min rec)+2x1000 I (3min rec)+2x800 I (2min rec)  w/ 1 m. warm and cool 
 
T 3/23 PM: 5.5 2x600 R + 3x400 F + 4x300 R + 6x200 F (all equal rec) w/1m. warm&cool
 
W 3/24 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 3/25 PM: 4 4 mile E
 
F 3/26 AM: 3 3 mile E
 
  PM: 5 PV Invite
 
S 3/27   5 PV Invite
    S 3/28   x REST











39








LEVEL 2 (Boys)











Phase Week Day
Mileage
Workout






III 6 M 3/22 AM: 3 3 mile E
 
  PM: 5.5 2x1200 I (4min rec)+2x1000 I (3min rec)+2x800 I (2min rec)  w/ 1 m. warm and cool 
 
T 3/23 PM: 5.5 2x600 R + 3x400 F + 4x300 R + 6x200 F (all equal rec) w/1m. warm&cool
 
W 3/24 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 3/25 PM: 4 4 mile E
 
F 3/26 AM: 3 3 mile E
 
  PM: 5 PV Invite
 
S 3/27   5 PV Invite
    S 3/28   x REST











40








LEVEL 3 (Cowboy)










Phase Week Day
Mileage
Workout






III 6 M 3/22 AM: 3 3 mile E
 
  PM: 6.5 2x1200 I (4min rec)+2x1000 I (3min rec)+3x800 I (2min rec)  w/ 1 m. warm and cool 
 
T 3/23 PM: 6 2x600 R + 3x400 F + 4x300 R + 6x200 F (all equal rec) w/1m. warm&cool
 
W 3/24 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 3/25 PM: 4 4 mile E
 
F 3/26 AM: 3 3 mile E
 
  PM: 5 PV Invite
 
S 3/27   5 PV Invite
    S 3/28   x REST











41.5








1600/3200 workouts:

LEVEL 1












Phase Week Day
Mileage
Workout






I 6 M 3/22 PM: 3-4 3-4 mile E
 
T 3/23 PM: 3-4 3-4 mile E
 
W 3/24 PM: 3-4 3-4 mile E
 
R 3/25 PM: 3-4 3-4 mile E
 
F 3/26 PM: 3-4 3-4 mile E
 
S 3/27   3-4 3-4 mile E
    S 3/28   x REST











18-24








LEVEL 2 (Girls)











Phase Week Day
Mileage
Workout






III 6 M 3/22 AM: 3 3 mile E
 
  PM: 8 3x4 mins I (3min rec) w/ 2 m. warm and cool 
 
T 3/23 PM: 6 1600T (1min rec) + 4x200R (200 rec) w/2m. warm/cool
 
W 3/24 AM: 3 3 mile E
 
  PM: 6 6 mile E 
 
R 3/25 PM: 4 4 mile E
 
F 3/26 AM: 3 3 mile E
 
  PM: 5 PV Invite
 
S 3/27   5 PV Invite
    S 3/28   x REST











43








LEVEL 2 (Boys)











Phase Week Day
Mileage
Workout






III 6 M 3/22 AM: 3 3 mile E
 
  PM: 9 3x1200 I (3min rec) w/ 2 m. warm and cool 
 
T 3/23 PM: 7 2x1600T (1min rec) + 4x200R (200 rec) w/2m. warm/cool
 
W 3/24 AM: 3 3 mile E
 
  PM: 6 6 mile E 
 
R 3/25 PM: 5 5 mile E 
 
F 3/26 AM: 3 3 mile E
 
  PM: 5 PV Invite
 
S 3/27   5 PV Invite
    S 3/28   x REST











46








LEVEL 3 (Austin, Corey, Trevor, Tyson, Ryan)








Phase Week Day
Mileage
Workout






III 6 M 3/22 AM: 3 3 mile E
 
  PM: 9 5x1200 I (3min rec) w/ 2 m. warm and cool 
 
T 3/23 AM: 3 3 mile E
 
  PM: 12 2sets 2x1600T (1min rec) + 4x200R (200 rec) w/2m. warm/cool
 
W 3/24 AM: 3 3 mile E
 
  PM: 6 6 mile E 
 
R 3/25 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
F 3/26 AM: 3 3 mile E
 
  PM: 5 PV Invite
    S 3/27   5 PV Invite
    S 3/28   x REST








 

57








LEVEL 3 (Kaylee, Sierra)










Phase Week Day
Mileage
Workout






III 6 M 3/22 AM: 3 3 mile E
 
  PM: 7.5 4x4 mins I (3min rec)  w/ 2 m. warm and cool 
 
T 3/23 AM: 3 3 mile E
 
  PM: 8 2x1600T (1min rec) + 4x200R (200 rec) w/2m. warm/cool
 
W 3/24 AM: 3 3 mile E
 
  PM: 6 6 mile E 
 
R 3/25 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
F 3/26 AM: 3 3 mile E
 
  PM: 5 PV Invite
    S 3/27   5 PV Invite
    S 3/28   x REST








 

51.5








Mon, Mar 29, 2010
Total Distance
0.00

800 workouts:

LEVEL 2 (Girls)











Phase Week Day
Mileage
Workout






III 7 M 3/29 AM: 3 3 mile E
 
  PM: 6 4x1000 I (3min rec) w/ 1 m. warm and cool 
 
T 3/30 PM: 5 5 mile E
 
W 3/31 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 4/1 PM: 4 Red Rock Invite
 
F 4/2 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
S 4/3   7 7 mile E
    S 4/4   x REST











42








LEVEL 2 (Boys)











Phase Week Day
Mileage
Workout






III 7 M 3/29 AM: 3 3 mile E
 
  PM: 7 5x1000 I (3min rec) w/ 1 m. warm and cool 
 
T 3/30 PM: 5 5 mile E
 
W 3/31 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 4/1 PM: 4 Red Rock Invite
 
F 4/2 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
S 4/3   8 8 mile E
    S 4/4   x REST











42.5








LEVEL 3 (Cowboy)










Phase Week Day
Mileage
Workout






III 7 M 3/29 AM: 3 3 mile E
 
  PM: 8 6x1000 I (3min rec) w/ 1 m. warm and cool 
 
T 3/30 PM: 5 5 mile E
 
W 3/31 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 4/1 PM: 6 1x600 R + 2x400 F + 1x600 F + 2x300 F + 4x200 F (all equal rec) w/1m. warm&cool
 
F 4/2 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
S 4/3   8 8 mile E
    S 4/4   x REST











47.5








 

1600/3200 workouts:

LEVEL 2 (Boys/Girls)











Phase Week Day
Mileage
Workout






III 7 M 3/29 AM: 3 3 mile E
 
  PM: 6 6x400 R (1min rec) w/ 2m. warm/cool
 
T 3/30 PM: 7 7 mile E
 
W 3/31 AM: 3 3 mile E
 
  PM: 5 5 mile E 
 
R 4/1 PM: 5 Red Rock Invite
 
F 4/2 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
S 4/3   5 5 mile E
    S 4/4   x REST











42








LEVEL 2* (Ryan, Devin, Mike)










Phase Week Day
Mileage
Workout






III 7 M 3/29 AM: 3 3 mile E
 
  PM: 7 8x400 R (1min rec) w/ 2m. warm/cool
 
T 3/30 AM: 3 3 mile E
 
  PM: 7 7 mile E
 
W 3/31 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
R 4/1 AM: 3 3 mile E
 
  PM: 5 Red Rock Invite
 
F 4/2 AM: 3 3 mile E
 
  PM: 6 6 mile E 
    S 4/3   10 10 mile E (long)
    S 4/4   x REST











55  











 








LEVEL 3 (Austin, Corey, Trevor, Tyson)









Phase Week Day
Mileage
Workout






III 7 M 3/29 AM: 3 3 mile E
 
  PM: 7.5 10x400 R (1min rec) w/ 2m. warm/cool
 
T 3/30 AM: 3 3 mile E
 
  PM: 7 7 mile E
 
W 3/31 AM: 3 3 mile E
 
  PM: 6 8 mile E 
 
R 4/1 AM: 3 3 mile E
 
  PM: 8 5 sets 2min hard, 1 min E; 1 min hard, 30 sec E; 30 sec hard, 30 sec E
 
F 4/2 AM: 3 3 mile E
 
  PM: 6 6 mile E 
    S 4/3   10 10 mile E (long)
    S 4/4   x REST








 

59.5








LEVEL 3 (Kaylee, Sierra)










Phase Week Day
Mileage
Workout






III 7 M 3/29 AM: 3 3 mile E
 
  PM: 7 8x400 R (1min rec) w/ 2m. warm/cool
 
T 3/30 AM: 3 3 mile E
 
  PM: 7 7 mile E
 
W 3/31 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
R 4/1 AM: 3 3 mile E
 
  PM: 5-8 Red Rock Invite/5 sets 2min hard, 1 min E; 1 min hard, 30 sec E; 30 sec hard, 30 sec E
 
F 4/2 AM: 3 3 mile E
 
  PM: 6 6 mile E 
    S 4/3   10 10 mile E (long)
    S 4/4   x REST








 

55-58  







Mon, Apr 05, 2010
Total Distance
0.00

800 workouts:

 

LEVEL 2 (Girls)











Phase Week Day
Mileage
Workout






III 8 M 4/5 AM: 3 3 mile E
 
  PM: 5 1x1200 I + 2x800 I(3min rec) w/ 1 m. warm and cool 
 
T 4/6 PM: 5 5 mile E
 
W 4/7 AM: 3 3 mile E
 
  PM: 6 1x600 R + 1x400 F + 1x600 F + 2x300 F + 4x200 F (all equal rec) w/1m. warm&cool/Fresh-Soph @ Hurricane
 
R 4/8 PM: 4 6 mile E
 
F 4/9 AM: 3 3 mile E
 
  PM: 5 Desert Hills
 
S 4/10   7 7 mile E
    S 4/11   x REST











41








LEVEL 2* (Boys)











Phase Week Day
Mileage
Workout






III 8 M 4/5 AM: 3 3 mile E
 
  PM: 6 2x1200 I + 2x800 I(3min rec) w/ 1 m. warm and cool 
 
T 4/6 PM: 5 5 mile E
 
W 4/7 AM: 3 3 mile E
 
  PM: 6 1x600 R + 2x400 F + 1x600 F + 2x300 F + 4x200 F (all equal rec) w/1m. warm&cool/Fresh-Soph @ Hurricane
 
R 4/8 PM: 4 6 mile E
 
F 4/9 AM: 3 3 mile E
 
  PM: 5 Desert Hills
 
S 4/10   8 8 mile E
    S 4/11   x REST











43








1600 workouts:

LEVEL 2 (Boys/Girls)











Phase Week Day
Mileage
Workout






III 8 M 4/5 AM: 3 3 mile E
 
  PM: 6 3x4min. I(3min rec) w/ 2m. warm/cool
 
T 4/6 PM: 7 7 mile E
 
W 4/7 AM: 3 3 mile E
 
  PM: 5 /Fresh-Soph @ Hurricane
 
R 4/8 PM: 5 5 mile E
 
F 4/9 AM: 3 3 mile E
 
  PM: 5 5 mile E/Desert Hills
 
S 4/10   5 5 mile E
    S 4/11   x REST











42








LEVEL 2* (Ryan, Devin, Mike)










Phase Week Day
Mileage
Workout






III 8 M 4/5 AM: 3 3 mile E
 
  PM: 7 4x1200 I(3min rec) w/ 2m. warm/cool
 
T 4/6 AM: 3 3 mile E
 
  PM: 7 7 mile E
 
W 4/7 AM: 3 3 mile E
 
  PM: 5 2 sets 2x2mileT + 4x200 R w/2 mile warm/cool/Fresh-Soph @ Hurricane
 
R 4/8 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
F 4/9 AM: 3 3 mile E
 
  PM: 5 Desert Hills
    S 4/10   10 10 mile E (long)
    S 4/11   x REST











54  











 








LEVEL 3 (Austin, Corey, Trevor, Tyson)









Phase Week Day
Mileage
Workout






III 8 M 4/5 AM: 3 3 mile E
 
  PM: 9 5x1200 I(3min rec) w/ 2m. warm/cool
 
T 4/6 AM: 3 3 mile E
 
  PM: 7 7 mile E
 
W 4/7 AM: 3 3 mile E
 
  PM: 6 2 sets 2x2mileT + 4x200 R w/2 mile warm/cool/Fresh-Soph @ Hurr.
 
R 4/8 AM: 3 3 mile E
 
  PM: 8 5 mile E
 
F 4/9 AM: 3 3 mile E
 
  PM: 5 Desert Hills
    S 4/10   10 10 mile E (long)
    S 4/11   x REST








 

60








LEVEL 3 (Kaylee, Sierra)










Phase Week Day
Mileage
Workout






III 8 M 4/5 AM: 3 3 mile E
 
  PM: 7 4x4min. I(3min rec) w/ 2m. warm/cool
 
T 4/6 AM: 3 3 mile E
 
  PM: 7 7 mile E
 
W 4/7 AM: 3 3 mile E
 
  PM: 5 5 mile E/Fresh-Soph @ Hurricane
 
R 4/8 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
F 4/9 AM: 3 3 mile E
 
  PM: 5 Desert Hills
    S 4/10   10 10 mile E (long)
    S 4/11   x REST








 

54  







Mon, Apr 12, 2010
Total Distance
0.00

800 workouts:

LEVEL 2 (Girls)











Phase Week Day
Mileage
Workout






III 9 M 4/12 AM: 3 3 mile E
 
  PM: 5 4x1000 I + I(3min rec) w/ 1 m. warm and cool 
 
T 4/13 PM: 5 2x200 R (200 rec) + 1x800 R (800 rec) + 1x600 F (5min rec) + 1x400 F (4min rec)+ 1x300 F  w/1m. warm&cool
 
W 4/14 AM: 3 3 mile E
 
  PM: 6 5 mile E
 
R 4/15 PM: 4 5 mile E
 
F 4/16 AM: 3 3 mile E
 
  PM: 5 Dixie Invite
 
S 4/17   5 Dixie Invite
    S 4/18   x REST











39








LEVEL 2* (Boys)











Phase Week Day
Mileage
Workout






III 9 M 4/12 AM: 3 3 mile E
 
  PM: 6 5x1000 I + I(3min rec) w/ 1 m. warm and cool 
 
T 4/13 PM: 5 2x200 R (200 rec) + 1x800 R (800 rec) + 1x600 F (5min rec) + 1x400 F (4min rec)+ 1x300 F  w/1m. warm&cool
 
W 4/14 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
R 4/15 PM: 5 5 mile E
 
F 4/16 AM: 3 3 mile E
 
  PM: 5 Dixie Invite
 
S 4/17   5 Dixie Invite
    S 4/18   x REST











40








 

1600/3200 workouts:

LEVEL 2 (Boys/Girls)











Phase Week Day
Mileage
Workout






III 9 M 4/12 AM: 3 3 mile E
 
  PM: 5.5 3x800 I(2min rec) w/ 2m. warm/cool
 
T 4/13 PM: 6.5 6x400 R (1min rec) w/ 2m. Warm/cool
 
W 4/14 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 4/15 PM: 5 5 mile E
 
F 4/16 AM: 3 3 mile E
 
  PM: 5 Dixie Invite
 
S 4/17   5 Dixie Invite
    S 4/18   x REST











42








LEVEL 2* (Ryan, Devin, Mike)










Phase Week Day
Mileage
Workout






III 9 M 4/12 AM: 3 3 mile E
 
  PM: 6.5 5x800 I(2min rec) w/ 2m. warm/cool
 
T 4/13 AM: 3 3 mile E
 
  PM: 7 8+x400 R (1min rec) w/ 2m. Warm/cool
 
W 4/14 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 4/15 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
F 4/16 AM: 3 3 mile E
 
  PM: 5 Dixie Invite
    S 4/17   5 Dixie Invite
    S 4/18   x REST











49.5  











 








LEVEL 3 (Austin, Corey, Trevor, Tyson)









Phase Week Day
Mileage
Workout






III 9 M 4/12 AM: 3 3 mile E
 
  PM: 8 6x800 I(2min rec) w/ 2m. warm/cool
 
T 4/13 AM: 3 3 mile E
 
  PM: 7 10+x400 R (1min rec) w/ 2m. Warm/cool
 
W 4/14 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 4/15 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
F 4/16 AM: 3 3 mile E
 
  PM: 5 Dixie Invite
    S 4/17   5 Dixie Invite
    S 4/18   x REST








 

51








LEVEL 3 (Kaylee)










Phase Week Day
Mileage
Workout






III 9 M 4/12 AM: 3 3 mile E
 
  PM: 6 4x800 I(2min rec) w/ 2m. warm/cool
 
T 4/13 AM: 3 3 mile E
 
  PM: 6.5 8+x400 R (1min rec) w/ 2m. Warm/cool
 
W 4/14 AM: 3 3 mile E
 
  PM: 6 6 mile E
 
R 4/15 AM: 3 3 mile E
 
  PM: 5 5 mile E
 
F 4/16 AM: 3 3 mile E
 
  PM: 5 Dixie Invite
    S 4/17   5 Dixie Invite
    S 4/18   x REST








 

48.5  







Mon, May 31, 2010
Total Distance
0.00

Pine View XC Workouts







NOTES: Practice Starts Tuesday (June 1st) 7:00 AM Washington Elementary - KIDS' SUMMER RUNNING CLUB Tues 9:00 AM Wash. Elem.













LEVEL Week  Phase   Date   Workout
3A-Boys 1 I M   AM  
       
T 1-Jun AM 5 miles E
       
W 2-Jun AM 6 miles E
       
R 3-Jun AM 5 miles E
       
F 4-Jun AM 6 miles E
       
S 5-Jun   8 miles E
Week Total 30













LEVEL Week  Phase   Date   Workout
3B-Boys 1 I M   AM  
       
T 1-Jun AM 5 miles E
       
W 2-Jun AM 5 miles E
       
R 3-Jun AM 5 miles E
       
F 4-Jun AM 5 miles E
       
S 5-Jun   6 miles E
Week Total 26













LEVEL Week  Phase   Date   Workout
3A-Girls 1 I M   AM  
       
T 1-Jun AM 4 miles E
       
W 2-Jun AM 5 miles E
       
R 3-Jun AM 4 miles E
       
F 4-Jun AM 5 miles E
       
S 5-Jun   6 miles E
Week Total 24













LEVEL Week  Phase   Date   Workout
3B-Girls 1 I M   AM  
       
T 1-Jun AM 4 miles E
       
W 2-Jun AM 4 miles E
       
R 3-Jun AM 4 miles E
       
F 4-Jun AM 4 miles E
       
S 5-Jun   5 miles E
Week Total 21













LEVEL Week  Phase   Date   Workout
2-Boys 1 I M   AM  
       
T 1-Jun AM 4 miles E
       
W 2-Jun AM 4 miles E
       
R 3-Jun AM 4 miles E
       
F 4-Jun AM 4 miles E
       
S 5-Jun   5 miles E
Week Total 21













LEVEL Week  Phase   Date   Workout
2-Girls 1 I M   AM  
       
T 1-Jun AM 3 miles E
       
W 2-Jun AM 4 miles E
       
R 3-Jun AM 3 miles E
       
F 4-Jun AM 4 miles E
       
S 5-Jun   4 miles E
Week Total 18













LEVEL Week  Phase   Date   Workout
1 1 I M   AM  
       
T 1-Jun AM 30 mins. (2-3 miles - run/walk if needed)
       
W 2-Jun AM 30 mins. (2-3 miles - run/walk if needed)
       
R 3-Jun AM 30 mins. (2-3 miles - run/walk if needed)
       
F 4-Jun AM 30 mins. (2-3 miles - run/walk if needed)
       
S 5-Jun   30 mins. (2-3 miles - run/walk if needed)
Week Total 10-15

Mon, Jun 07, 2010
Total Distance
0.00

NOTES: Practice 7:00 AM Washington Elementary - KIDS' SUMMER RUNNING CLUB Tues 9:00 AM Wash. Elem.













LEVEL Week  Phase   Date   Workout
3A-Boys 2 I M 7-Jun AM 5 miles E
       
T 8-Jun AM 6 miles E
       
W 9-Jun AM 6 miles E
       
R 10-Jun AM 5 miles E
       
F 11-Jun AM 6 miles E
       
S 12-Jun   8 miles E
Week Total 36













LEVEL Week  Phase   Date   Workout
3B-Boys 2 I M 7-Jun AM 5 miles E
       
T 8-Jun AM 6 miles E
       
W 9-Jun AM 5 miles E
       
R 10-Jun AM 5 miles E
       
F 11-Jun AM 6 miles E
       
S 12-Jun   6 miles E
Week Total 33













LEVEL Week  Phase   Date   Workout
3A-Girls 2 I M 7-Jun AM 5 miles E
       
T 8-Jun AM 5 miles E
       
W 9-Jun AM 5 miles E
       
R 10-Jun AM 5 miles E
       
F 11-Jun AM 5 miles E
       
S 12-Jun   6 miles E
Week Total 31













LEVEL Week  Phase   Date   Workout
3B-Girls 2 I M 7-Jun AM 5 miles E
       
T 8-Jun AM 5 miles E
       
W 9-Jun AM 4 miles E
       
R 10-Jun AM 4 miles E
       
F 11-Jun AM 5 miles E
       
S 12-Jun   5 miles E
Week Total 28













LEVEL Week  Phase   Date   Workout
2-Boys 2 I M 7-Jun AM 5 miles E
       
T 8-Jun AM 5 miles E
       
W 9-Jun AM 4 miles E
       
R 10-Jun AM 4 miles E
       
F 11-Jun AM 5 miles E
       
S 12-Jun   5 miles E
Week Total 28













LEVEL Week  Phase   Date   Workout
2-Girls 2 I M 7-Jun AM 5 mile E
       
T 8-Jun AM 4 miles E
       
W 9-Jun AM 4 miles E
       
R 10-Jun AM 4 miles E
       
F 11-Jun AM 4 miles E
       
S 12-Jun   4 miles E
Week Total 25













LEVEL Week  Phase   Date   Workout
1 2 I M 7-Jun AM 30 mins. (2-3 miles - run/walk if needed)
       
T 8-Jun AM 30 mins. (2-3 miles - run/walk if needed)
       
W 9-Jun AM 30 mins. (2-3 miles - run/walk if needed)
       
R 10-Jun AM 30 mins. (2-3 miles - run/walk if needed)
       
F 11-Jun AM 30 mins. (2-3 miles - run/walk if needed)
       
S 12-Jun   30 mins. (2-3 miles - run/walk if needed)
Week Total 10-15

Mon, Jun 14, 2010
Total Distance
0.00

Pine View XC Workouts








NOTES: $50 downpayment for Camp due Monday - Practice 7:00 AM Washington Elementary - KIDS' SUMMER RUNNING CLUB Tues 9:00 AM Wash. Elem.

weights Mon/Thurs 3:00 PM at PVHS
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys 3 I M 14-Jun AM 6 6 miles E
         
T 15-Jun AM 7 7 miles E
         
W 16-Jun AM 6 6 miles E
         
R 17-Jun AM 5 5 miles E
         
F 18-Jun AM 8 8 miles E
         
S 19-Jun   8 8 miles E
Week Total 40  














LEVEL Week  Phase   Date   Mileage Workout
3B-Boys 3 I M 14-Jun AM 6 6 miles E
         
T 15-Jun AM 6 6 miles E
         
W 16-Jun AM 6 6 miles E
         
R 17-Jun AM 5 5 miles E
         
F 18-Jun AM 8 8 miles E
         
S 19-Jun   6 6 miles E
Week Total 37  














LEVEL Week  Phase   Date   Mileage Workout
3A-Girls 3 I M 14-Jun AM 6 6 miles E
         
T 15-Jun AM 5 5 miles E
         
W 16-Jun AM 6 6 miles E
         
R 17-Jun AM 5 5 miles E
         
F 18-Jun AM 6 6 miles E
         
S 19-Jun   6 6 miles E
Week Total 34  














LEVEL Week  Phase   Date   Mileage Workout
3B-Girls 3 I M 14-Jun AM 5 5 miles E
         
T 15-Jun AM 5 5 miles E
         
W 16-Jun AM 5 5 miles E
         
R 17-Jun AM 5 5 miles E
         
F 18-Jun AM 6 6 miles E
         
S 19-Jun   5 5 miles E
Week Total 31  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 3 I M 14-Jun AM 5 5 miles E
         
T 15-Jun AM 5 5 miles E
         
W 16-Jun AM 5 5 miles E
         
R 17-Jun AM 5 5 miles E
         
F 18-Jun AM 6 6 miles E
         
S 19-Jun   5 5 miles E
Week Total 31  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 3 I M 14-Jun AM 5 5 miles E
         
T 15-Jun AM 5 5 miles E
         
W 16-Jun AM 4 4 miles E
         
R 17-Jun AM 4 4 miles E
         
F 18-Jun AM 5 5 miles E
         
S 19-Jun   5 5 miles E
Week Total 28  














LEVEL Week  Phase   Date   Mileage Workout
1 3 I M 14-Jun AM 2-3 30 mins. (2-3 miles - run/walk if needed)
         
T 15-Jun AM 2-3 30 mins. (2-3 miles - run/walk if needed)
         
W 16-Jun AM 2-3 30 mins. (2-3 miles - run/walk if needed)
         
R 17-Jun AM 2-3 30 mins. (2-3 miles - run/walk if needed)
         
F 18-Jun AM 2-3 30 mins. (2-3 miles - run/walk if needed)
         
S 19-Jun   2-3 30 mins. (2-3 miles - run/walk if needed)
Week Total 12-18  

Mon, Jun 21, 2010
Total Distance
0.00

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NOTES: Acceleration Tues.: Girls 2:00 PM/Boys 3:00 PM - Practice 7:00 AM Washington Elementary - KIDS' SUMMER RUNNING CLUB Tues 9:00 AM Wash. Elem.

weights Mon/Thurs 3:00 PM at PVHS
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys 4 I M 21-Jun AM 6 6 miles E
         
T 22-Jun AM 8 8 miles E
         
W 23-Jun AM 6 6 miles E
         
R 24-Jun AM 5 5 miles E
         
F 25-Jun AM 8 8 miles E
         
S 26-Jun   9 9 miles E
Week Total 42  














LEVEL Week  Phase   Date   Mileage Workout
3B-Boys 4 I M 21-Jun AM 6 6 miles E
         
T 22-Jun AM 6 6 miles E
         
W 23-Jun AM 6 6 miles E
         
R 24-Jun AM 5 5 miles E
         
F 25-Jun AM 8 8 miles E
         
S 26-Jun   6 6 miles E
Week Total 37  














LEVEL Week  Phase   Date   Mileage Workout
3A-Girls 4 I M 21-Jun AM 6 6 miles E
         
T 22-Jun AM 4 4 miles E
         
W 23-Jun AM 6 6 miles E
         
R 24-Jun AM 5 5 miles E
         
F 25-Jun AM 7 7 miles E
         
S 26-Jun   6 6 miles E
Week Total 34  














LEVEL Week  Phase   Date   Mileage Workout
3B-Girls 4 I M 21-Jun AM 5 5 miles E
         
T 22-Jun AM 4 4 miles E
         
W 23-Jun AM 5 5 miles E
         
R 24-Jun AM 5 5 miles E
         
F 25-Jun AM 7 7 miles E
         
S 26-Jun   5 5 miles E
Week Total 31  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 4 I M 21-Jun AM 5 5 miles E
         
T 22-Jun AM 4 4 miles E
         
W 23-Jun AM 5 5 miles E
         
R 24-Jun AM 5 5 miles E
         
F 25-Jun AM 7 7 miles E
         
S 26-Jun   5 5 miles E
Week Total 31  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 4 I M 21-Jun AM 5 5 miles E
         
T 22-Jun AM 4 4 miles E
         
W 23-Jun AM 5 5 miles E
         
R 24-Jun AM 4 4 miles E
         
F 25-Jun AM 5 5 miles E
         
S 26-Jun   5 5 miles E
Week Total 28  














LEVEL Week  Phase   Date   Mileage Workout
1 4 I M 21-Jun AM 2-3 30 mins. (2-3 miles - run/walk if needed)
         
T 22-Jun AM 2-3 30 mins. (2-3 miles - run/walk if needed)
         
W 23-Jun AM 2-3 30 mins. (2-3 miles - run/walk if needed)
         
R 24-Jun AM 2-3 30 mins. (2-3 miles - run/walk if needed)
         
F 25-Jun AM 2-3 30 mins. (2-3 miles - run/walk if needed)
         
S 26-Jun   2-3 30 mins. (2-3 miles - run/walk if needed)
Week Total 12-18  

Mon, Jun 28, 2010
Total Distance
0.00

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NOTES: Camp Final Payment ($25) due Wed. 7/1 - Practice 7:00 AM Washington Elementary - KIDS' SUMMER RUNNING CLUB Tues 9:00 AM Wash. Elem.














LEVEL Week  Phase   Date   Mileage Workout
3A-Boys 5 I M 28-Jun AM 8 8 miles E
         
T 29-Jun AM 6 6 miles E
         
W 30-Jun AM 8 8 miles E
         
R 1-Jul AM 6 6 miles E
         
F 2-Jul AM 8 8 miles E
         
S 3-Jul   10 10 miles E
Week Total 46  














LEVEL Week  Phase   Date   Mileage Workout
3B-Boys 5 I M 28-Jun AM 7 7 miles E
         
T 29-Jun AM 6 6 miles E
         
W 30-Jun AM 7 7 miles E
         
R 1-Jul AM 6 6 miles E
         
F 2-Jul AM 9 9 miles E
         
S 3-Jul   6 6 miles E
Week Total 41  














LEVEL Week  Phase   Date   Mileage Workout
3A-Girls 5 I M 28-Jun AM 6 6 miles E
         
T 29-Jun AM 5 5 miles E
         
W 30-Jun AM 7 7 miles E
         
R 1-Jul AM 6 6 miles E
         
F 2-Jul AM 8 8 miles E
         
S 3-Jul   6 6 miles E
Week Total 38  














LEVEL Week  Phase   Date   Mileage Workout
3B-Girls 5 I M 28-Jun AM 6 6 miles E
         
T 29-Jun AM 5 5 miles E
         
W 30-Jun AM 7 7 miles E
         
R 1-Jul AM 6 6 miles E
         
F 2-Jul AM 6 6 miles E
         
S 3-Jul   5 5 miles E
Week Total 35  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 5 I M 28-Jun AM 6 6 miles E
         
T 29-Jun AM 5 5 miles E
         
W 30-Jun AM 7 7 miles E
         
R 1-Jul AM 6 6 miles E
         
F 2-Jul AM 6 6 miles E
         
S 3-Jul   5 5 miles E
Week Total 35  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 5 I M 28-Jun AM 5 5 miles E
         
T 29-Jun AM 5 5 miles E
         
W 30-Jun AM 6 6 miles E
         
R 1-Jul AM 5 5 miles E
         
F 2-Jul AM 6 6 miles E
         
S 3-Jul   5 5 miles E
Week Total 32  














LEVEL Week  Phase   Date   Mileage Workout
1 5 I M 28-Jun AM 2-3 30 mins. (2-3 miles - run/walk if needed)
         
T 29-Jun AM 2-3 30 mins. (2-3 miles - run/walk if needed)
         
W 30-Jun AM 2-3 30 mins. (2-3 miles - run/walk if needed)
         
R 1-Jul AM 2-3 30 mins. (2-3 miles - run/walk if needed)
         
F 2-Jul AM 2-3 30 mins. (2-3 miles - run/walk if needed)
         
S 3-Jul   2-3 30 mins. (2-3 miles - run/walk if needed)
Week Total 12-18  

Mon, Jul 05, 2010
Total Distance
0.00

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NOTES: Practice 7:00 AM Washington Elementary - KIDS' SUMMER RUNNING CLUB Tues 9:00 AM Wash. Elem.

Level 3 Boys move to Phase II - FRIDAY at Green Springs Park
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys 6 II M 5-Jul AM 10 10 miles E
         
T 6-Jul AM 6 hills: 6x1min, 8x30sec 
    PM 3 3 miles E
W 7-Jul AM 8 8 miles E - striders
         
R 8-Jul AM 6 6 miles E
    PM 8 8 miles E - Club Run
F 9-Jul AM 6 6 miles long hill run - striders
         
S 10-Jul   8 8 miles E
Week Total 55  














LEVEL Week  Phase   Date   Mileage Workout
3B-Boys 6 II M 5-Jul AM 9 9 miles E
         
T 6-Jul AM 5 hills: 4x1min, 6x30sec
    PM 3 3 miles E
W 7-Jul AM 7 7 miles E - striders
         
R 8-Jul AM 6 6 miles E
    PM 8 8 miles E - Club Run
F 9-Jul AM 6 6 miles E - striders
         
S 10-Jul   6 6 miles E
Week Total 50  














LEVEL Week  Phase   Date   Mileage Workout
3A-Girls 6 I M 5-Jul AM 8 8 miles E
         
T 6-Jul AM 5 5 miles E
    PM 3 3 miles E
W 7-Jul AM 6 6 miles E - striders
         
R 8-Jul AM 5 5 miles E
    PM 3 3 miles E
F 9-Jul AM 6 6 miles E - striders
         
S 10-Jul   7 7 miles E
Week Total 43  














LEVEL Week  Phase   Date   Mileage Workout
3B-Girls 6 I M 5-Jul AM 7 7 miles E
         
T 6-Jul AM 5 5 miles E
    PM 3 3 miles E
W 7-Jul AM 6 6 miles E - striders
         
R 8-Jul AM 5 5 miles E
    PM 3 3 miles E
F 9-Jul AM 6 6 miles E - striders
         
S 10-Jul   5 5 miles E
Week Total 40  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 6 I M 5-Jul AM 7 7 miles E
         
T 6-Jul AM 5 5 miles E
    PM 3 3 miles E
W 7-Jul AM 6 6 miles E - striders
         
R 8-Jul AM 5 5 miles E
    PM 3 3 miles E
F 9-Jul AM 6 6 miles E - striders
         
S 10-Jul   5 5 miles E
Week Total 40  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 6 I M 5-Jul AM 6 6 miles E
         
T 6-Jul AM 5 5 miles E
    PM 3 3 miles E
W 7-Jul AM 4 4 miles E - striders
         
R 8-Jul AM 4 4 miles E
    PM 3 3 miles E
F 9-Jul AM 5 5 miles E - striders
         
S 10-Jul   5 5 miles E
Week Total 35  














LEVEL Week  Phase   Date   Mileage Workout
1 6 I M 5-Jul AM 2-3 30 mins. (2-3 miles - run/walk if needed)
         
T 6-Jul AM 2-3 30 mins. (2-3 miles - run/walk if needed)
         
W 7-Jul AM 2-3 30 mins. (2-3 miles - run/walk if needed)  - striders
         
R 8-Jul AM 2-3 30 mins. (2-3 miles - run/walk if needed)
         
F 9-Jul AM 2-3 30 mins. (2-3 miles - run/walk if needed)  - striders
         
S 10-Jul   2-3 30 mins. (2-3 miles - run/walk if needed)
Week Total 12-18  

Mon, Jul 12, 2010
Total Distance
0.00

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NOTES: Practice 7:00 AM Washington Elementary - KIDS' SUMMER RUNNING CLUB Tues 9:00 AM Wash. Elem.

Levels 3(Girls) and 2 move to Phase II - FRIDAY practice @ Coral Canyon Park
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys 7 II M 12-Jul AM 12 12 miles E
    PM 3 3 miles E
T 13-Jul AM 6 hills: 6x1min, 8x30sec 
         
W 14-Jul AM 8 8 miles E - striders
    PM 3 3 miles E
R 15-Jul AM 6 6 miles E
    PM 8 8 miles E - Club Run
F 16-Jul AM 6 6 miles Long Hill Run - striders
         
S 17-Jul   8 8 miles E
Week Total 60  














LEVEL Week  Phase   Date   Mileage Workout
3B-Boys 7 II M 12-Jul AM 10 10 miles E
    PM 3 3 miles E
T 13-Jul AM 5 hills: 4x1min, 6x30sec
         
W 14-Jul AM 5 5 miles E - striders
    PM 3 3 miles E
R 15-Jul AM 6 6 miles E
    PM 8 8 miles E - Club Run
F 16-Jul AM 5 5 miles Long Hill Run -striders
         
S 17-Jul   5 5 miles E
Week Total 50  














LEVEL Week  Phase   Date   Mileage Workout
3A-Girls 7 II M 12-Jul AM 10 10 miles E
         
T 13-Jul AM 5 hills: 4x1min, 6x30sec
    PM 3 3 miles E
W 14-Jul AM 6 6 miles E - striders
         
R 15-Jul AM 6 6 miles E
    PM 3 3 miles E
F 16-Jul AM 5 5 miles Long Hill Run - striders
         
S 17-Jul   6 6 miles E
Week Total 44  














LEVEL Week  Phase   Date   Mileage Workout
3B-Girls 7 II M 12-Jul AM 8 8 miles E
         
T 13-Jul AM 4.5 hills: 3x1min, 5x30sec
    PM 3 3 miles E
W 14-Jul AM 6 6 miles E - striders
         
R 15-Jul AM 6 6 miles E   
    PM 3 3 miles E
F 16-Jul AM 5 5 miles Long Hill Run - striders
         
S 17-Jul   4.5 4.5 miles E
Week Total 40  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 7 II M 12-Jul AM 8 8 miles E
         
T 13-Jul AM 4.5 hills: 3x1min, 5x30sec
    PM 3 3 miles E
W 14-Jul AM 6 6 miles E - striders
         
R 15-Jul AM 6 6 miles E   
    PM 3 3 miles E
F 16-Jul AM 5 5 miles Long Hill Run - striders
         
S 17-Jul   4.5 4.5 miles E
Week Total 40  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 7 II M 12-Jul AM 7 7 miles E
         
T 13-Jul AM 4 hills: 3x1min, 3x30sec
    PM 3 3 miles E
W 14-Jul AM 5 5 miles E - striders
         
R 15-Jul AM 5 5 miles E
    PM 3 3 miles E
F 16-Jul AM 5 5 miles Long Hill Run - striders
         
S 17-Jul   4 4 miles E
Week Total 36  














LEVEL Week  Phase   Date   Mileage Workout
1 7 I M 12-Jul AM 3-3.5 35 mins. (3-3.5 miles - run/walk if needed)
         
T 13-Jul AM 3-3.5 35 mins. (3-3.5 miles - run/walk if needed)
         
W 14-Jul AM 3-3.5 35 mins. (3-3.5 miles - run/walk if needed) - striders
         
R 15-Jul AM 3-3.5 35 mins. (3-3.5 miles - run/walk if needed)
         
F 16-Jul AM 3-3.5 35 mins. (3-3.5 miles - run/walk if needed) - striders
         
S 17-Jul   3-3.5 35 mins. (3-3.5 miles - run/walk if needed)
Week Total 18-21  

Mon, Aug 02, 2010
Total Distance
0.00

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NOTES: Practice 7:00 AM Washington Elementary - KIDS' SUMMER RUNNING CLUB Tues 9:00 AM Wash. Elem.

 
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys 10 II M 2-Aug AM 12 12 miles E - striders
    PM 3 3 miles E
T 3-Aug AM 9 4x1000's
    PM 3 3 miles E
W 4-Aug AM 10 10 miles E - striders
    PM 3 3 miles E
R 5-Aug AM 6 6 mile E
    PM 8 8 miles E
F 6-Aug AM 6 6 miles w/ tempo section
    PM 3 3 miles E
S 7-Aug   7 7 miles E
Week Total 70  














LEVEL Week  Phase   Date   Mileage Workout
3B-Boys 10 II M 2-Aug AM 10 10 miles E - striders
    PM 3 3 miles E
T 3-Aug AM 7 3x1000's
    PM 3 3 miles E
W 4-Aug AM 8 8 miles E - striders
    PM 3 3 miles E
R 5-Aug AM 5 5 mile E
    PM 8 8 miles E
F 6-Aug AM 5 5 miles w/ tempo section
    PM 3 3 miles E
S 7-Aug   5 5 miles E
Week Total 60  














LEVEL Week  Phase   Date   Mileage Workout
3A-Girls 10 II M 2-Aug AM 10 10 miles E - striders
    PM 3 3 miles E
T 3-Aug AM 6 3x3 mins. I
    PM 3 3 miles E
W 4-Aug AM 8 8 miles E - striders
    PM 3 3 miles E
R 5-Aug AM 4 4 mile E
    PM 3 3 miles E
F 6-Aug AM 4 4 miles w/ tempo section
    PM 3 3 miles E
S 7-Aug   4 4 miles E
Week Total 51  














LEVEL Week  Phase   Date   Mileage Workout
3B-Girls 10 II M 2-Aug AM 8 8 miles E - striders
    PM 3 3 miles E
T 3-Aug AM 5 2x3 mins. I
    PM 3 3 miles E
W 4-Aug AM 5 5 miles E - striders
    PM 3 3 miles E
R 5-Aug AM 3 3 mile E
    PM 3 3 miles E
F 6-Aug AM 3 3 miles w/ tempo section
    PM 3 3 miles E
S 7-Aug   3 3 miles E
Week Total 42  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 10 II M 2-Aug AM 8 8 miles E - striders
    PM 3 3 miles E
T 3-Aug AM 6 3x3 mins. I
         
W 4-Aug AM 6 6 miles E - striders
    PM 3 3 miles E
R 5-Aug AM 4 4 mile E
         
F 6-Aug AM 4 4 miles w/ tempo section
      3 3 miles E
S 7-Aug   3 3 miles E
Week Total 40  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 10 II M 2-Aug AM 7 7 miles E - striders
      3 3 miles E
T 3-Aug AM 5 2x3 mins. I
         
W 4-Aug AM 5 5 miles E - striders
    PM 3 3 miles E
R 5-Aug AM 3 3 mile E
    PM    
F 6-Aug AM 3 3 miles w/ tempo section
      3 3 miles E
S 7-Aug   3 3 miles E
Week Total 35  














LEVEL Week  Phase   Date   Mileage Workout
1 10 I M 2-Aug AM 5 5 miles E
         
T 3-Aug AM 3-3.5 35 mins. 
         
W 4-Aug AM 3-3.5 35 mins. 
         
R 5-Aug AM 4 4 mile E
         
F 6-Aug AM 4 4 miles E
         
S 7-Aug   4 4 miles E
Week Total 23-24  

Mon, Aug 09, 2010
Total Distance
0.00

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NOTES: Practice at PVHS - RACE Weds. @ Cedar 6:00PM

 
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys 11 III M 9-Aug AM 10 4x1000's
    PM 3 3 miles E
T 10-Aug AM 7 7 miles E  - striders
    PM 3 3 miles E
W 11-Aug AM 3 3 miles E
    PM 10 RACE @ Cedar
R 12-Aug AM 3 3 mile E
    PM 10 10 miles E
F 13-Aug AM 3 3 miles 
    PM 8 8 miles w/ tempo section (Michigan Intro)
S 14-Aug   15 15 miles E
Week Total 75  














LEVEL Week  Phase   Date   Mileage Workout
3B-Boys 11 III M 9-Aug AM 8 4x1000's
    PM 3 3 miles E
T 10-Aug AM 6 6 miles E  - striders
    PM 3 3 miles E
W 11-Aug AM 3 3 miles E
    PM 10 RACE @ Cedar
R 12-Aug AM 3 3 mile E
    PM 8 8 miles E
F 13-Aug AM 3 3 miles 
    PM 8 8 miles w/ tempo section (Michigan Intro)
S 14-Aug   10 10 miles E
Week Total 65  














LEVEL Week  Phase   Date   Mileage Workout
3A-Girls 11 III M 9-Aug AM 8 4x1000's
    PM 3 3 miles E
T 10-Aug AM 5 5 miles E  - striders
    PM 3 3 miles E
W 11-Aug AM 3 3 miles E
    PM 6 RACE @ Cedar
R 12-Aug AM 3 3 mile E
    PM 4 4 miles E
F 13-Aug AM 3 3 miles 
    PM 7 7 miles w/ tempo section (Michigan Intro)
S 14-Aug   10 10 miles E
Week Total 55  














LEVEL Week  Phase   Date   Mileage Workout
3B-Girls 11 III M 9-Aug AM 6 3x1000's
    PM 3 3 miles E
T 10-Aug AM 5 5 miles E  - striders
    PM 3 3 miles E
W 11-Aug AM 3 3 miles E
    PM 6 RACE @ Cedar
R 12-Aug AM 3 3 mile E
    PM 4 4 miles E
F 13-Aug AM 3 3 miles 
    PM 6 6 miles w/ tempo section (Michigan Intro)
S 14-Aug   8 8 miles E
Week Total 50  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 11 III M 9-Aug AM 7 3x1000's
    PM 3 3 miles E
T 10-Aug AM 6 6 miles E  - striders
         
W 11-Aug AM 3 3 miles E
    PM 6 RACE @ Cedar
R 12-Aug      
    PM 7 7 miles E
F 13-Aug AM 3 3 miles 
    PM 7 7 miles w/ tempo section (Michigan Intro)
S 14-Aug   8 8 miles E
Week Total 50  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 11 III M 9-Aug AM 5 3x1000's
    PM 3 3 miles E
T 10-Aug AM 5 5 miles E  - striders
         
W 11-Aug AM 3 3 miles E
    PM 6 RACE @ Cedar
R 12-Aug      
    PM 4 4 miles E
F 13-Aug AM 3 3 miles 
    PM 6 6 miles w/ tempo section (Michigan Intro)
S 14-Aug   8 8 miles E
Week Total 43  














LEVEL Week  Phase   Date   Mileage Workout
1 11 II M 9-Aug AM 4 4 miles hills
         
T 10-Aug AM 3-3.5 35 mins. 
         
W 11-Aug      
    PM 5 RACE @ Cedar
R 12-Aug   4 4 mile E
    PM    
F 13-Aug   4 4 miles E
    PM    
S 14-Aug   4 4 miles E
Week Total 24-24.5  

Mon, Aug 23, 2010
Total Distance
0.00

Pine View XC Workouts








NOTES: Practice at PVHS 3:05 - RACE Sat. @ SUU 9:00AM - ALL paperwork and fees must be paid or No Practice/Race

 
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys 13 III M 23-Aug AM 3 3 miles E
    PM 10 10 miles E
T 24-Aug AM 3 3 miles E
    PM 7 7 miles E - striders
W 25-Aug AM 3 3 miles E
    PM 9 8x1000's I
R 26-Aug AM 3 3 mile E
    PM 10 3xMichigan Tempo
F 27-Aug AM 3 3 miles 
    PM 7 7 miles E - 2x200 
S 28-Aug   7 RACE @ SUU 
Week Total 65  














LEVEL Week  Phase   Date   Mileage Workout
3B-Boys 13 III M 23-Aug AM 3 3 miles E
    PM 8 8 miles E
T 24-Aug AM 3 3 miles E
    PM 5 5 miles E - striders
W 25-Aug AM 3 3 miles E
    PM 8 7x1000's I
R 26-Aug AM 3 3 mile E
    PM 8 2xMichigan Tempo
F 27-Aug AM 3 3 miles 
    PM 4 4 miles E - 2x200 
S 28-Aug   7 RACE @ SUU 
Week Total 55  














LEVEL Week  Phase   Date   Mileage Workout
3A-Girls 13 III M 23-Aug AM 3 3 miles E
    PM 8 8 miles E
T 24-Aug AM 3 3 miles E
    PM 4 4 miles E - striders
W 25-Aug AM 3 3 miles E
    PM 7 6x3 mins I
R 26-Aug AM 3 3 mile E
    PM 7 2xMichigan Tempo
F 27-Aug AM 3 3 miles 
    PM 4 4 miles E - 2x200 
S 28-Aug   6 RACE @ SUU 
Week Total 51  














LEVEL Week  Phase   Date   Mileage Workout
3B-Girls 13 III M 23-Aug AM 3 3 miles E
    PM 7 7 miles E
T 24-Aug AM 3 3 miles E
    PM 4 4 miles E - striders
W 25-Aug AM 3 3 miles E
    PM 6.5 5x3 mins I
R 26-Aug AM 3 3 mile E
    PM 7 2xMichigan Tempo
F 27-Aug AM 3 3 miles 
    PM 4 4 miles E - 2x200 
S 28-Aug   6 RACE @ SUU 
Week Total 49.5  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 13 III M 23-Aug AM 3 3 miles E
    PM 7 7 miles E
T 24-Aug      
    PM 5 5 miles E - striders
W 25-Aug AM 3 3 miles E
    PM 7 6x1000's I
R 26-Aug      
    PM 7 2xMichigan Tempo
F 27-Aug AM 3 3 miles 
    PM 4 4 miles E - 2x200
S 28-Aug   6 RACE @ SUU 
Week Total 45  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 13 III M 23-Aug      
    PM 6 6 miles E
T 24-Aug AM 3 3 miles E
    PM 3 3 miles E - striders
W 25-Aug      
    PM 6 4x3mins. I
R 26-Aug AM 3 3 miles E
    PM 7 2xMichigan Tempo
F 27-Aug AM 3 3 miles 
    PM 3 3 miles E - 2x200
S 28-Aug   6 RACE @ SUU 
Week Total 40  














LEVEL Week  Phase   Date   Mileage Workout
1 13 II M 23-Aug  
 
    PM 5 5 miles E
T 24-Aug      
    PM 4 4 miles E - striders
W 25-Aug AM  3 (boys) 3 miles E
    PM 4 6xpark hills
R 26-Aug AM  3 (girls) 3 miles E
    PM 4 4 miles E
F 27-Aug      
    PM 3 3 miles E - 2x200
S 28-Aug   5 RACE @ SUU 
Week Total 28  














LEVEL Week  Phase   Date   Mileage Workout
beginners 13 I M 23-Aug  
 
    PM 2-3 2-3 miles E
T 24-Aug      
    PM 2-3 2-3 miles E
W 25-Aug      
    PM 2-3 2-3 miles E
R 26-Aug      
    PM 2-3 2-3 miles E
F 27-Aug      
    PM 2-3 2-3 miles E
S 28-Aug   5 RACE @ SUU 
Week Total 15-20  

Mon, Aug 30, 2010
Total Distance
0.00

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NOTES: Practice at PVHS 3:05 - AM practices at 6:00 or 6:30 - Run-a-Thon Friday/Sat. 3:00 PM-3:00 AM get all fundraiser business in by Tuesday - ALL paperwork and fees must be paid or No Practice/Race


 
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys 14 III M 30-Aug AM 3 3 miles E
    PM 9 8x1000's I
T 31-Aug AM 3 3 miles E
    PM 7 7 miles E - striders
W 1-Sep AM 3 3 miles E
    PM 10 3xMichigan Tempo
R 2-Sep AM 3 3 miles E
    PM 10 10 miles E - 2x200
F 3-Sep AM 3 3 miles E
    PM 8 8 miles E
S 4-Sep   15 15 miles E - 2-3 mile Tempo finish
Week Total 74  














LEVEL Week  Phase   Date   Mileage Workout
3B-Boys 14 III M 30-Aug AM 3 3 miles E
    PM 8 7x1000's I
T 31-Aug AM 3 3 miles E
    PM 7 7 miles E - striders
W 1-Sep AM 3 3 miles E
    PM 8 2xMichigan Tempo
R 2-Sep AM 3 3 miles E
    PM 10 10 miles E - 2x200
F 3-Sep AM 3 3 miles E
    PM 8 8 miles E
S 4-Sep   12 12 miles E - 2-3 mile Tempo finish
Week Total 68  














LEVEL Week  Phase   Date   Mileage Workout
3A-Girls 14 III M 30-Aug AM 3 3 miles E
    PM 7 6x3 mins I
T 31-Aug AM 3 3 miles E
    PM 4 4 miles E - striders
W 1-Sep AM 3 3 miles E
    PM 7 2xMichigan Tempo
R 2-Sep AM 3 3 miles E
    PM 7 7 miles E - 2x200
F 3-Sep AM 3 3 miles E
    PM 6 6 miles E
S 4-Sep   10 10 miles E - 2-3 mile Tempo finish
Week Total 56  














LEVEL Week  Phase   Date   Mileage Workout
3B-Girls 14 III M 30-Aug AM 3 3 miles E
    PM 6.5 5x3 mins I
T 31-Aug AM 3 3 miles E
    PM 4 4 miles E - striders
W 1-Sep AM 3 3 miles E
    PM 7 2xMichigan Tempo
R 2-Sep AM 3 3 mile E
    PM 5 5 miles E - 2x200
F 3-Sep AM 3 3 miles E
    PM 6 6 miles E
S 4-Sep   8 8 miles E - 2 mile Tempo finish
Week Total 51.5  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 14 III M 30-Aug AM 3 3 miles E
    PM 7 6x1000's I
T 31-Aug      
    PM 5 5 miles E - striders
W 1-Sep AM 3 3 miles E
    PM 4-7 2xMichigan Tempo/DogPound AT
R 2-Sep      
    PM 7 7 miles E - 2x200
F 3-Sep AM 3 3 miles E
    PM 6 6 miles E
S 4-Sep   8 8 miles E - 2 mile Tempo finish
Week Total 42-45  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 14 III M 30-Aug      
    PM 6 4x3mins. I
T 31-Aug AM 3 3 miles E
    PM 3 3 miles E - striders
W 1-Sep      
    PM 4-7 2xMichigan Tempo/DogPound AT
R 2-Sep AM 3 3 miles E
    PM 5 5 miles E - 2x200
F 3-Sep AM 3 3 miles 
    PM 3 3 miles E
S 4-Sep   8 8 miles E - 2 mile Tempo finish
Week Total 38-41  














LEVEL Week  Phase   Date   Mileage Workout
1 14 II M 30-Aug  
 
    PM 4 6xpark hills
T 31-Aug      
    PM 4 4 miles E - striders
W 1-Sep AM  3 (boys) 3 miles E
    PM 4 DogPound AT
R 2-Sep AM  3 (girls) 3 miles E
    PM 4 4 miles E - 2x200
F 3-Sep      
    PM 4 4 miles E 
S 4-Sep   5 5 miles E
Week Total 28  














LEVEL Week  Phase   Date   Mileage Workout
beginners 14 I M 30-Aug  
 
    PM 2-3 2-3 miles E
T 31-Aug      
    PM 2-3 2-3 miles E
W 1-Sep      
    PM 2-3 2-3 miles E
R 2-Sep      
    PM 2-3 2-3 miles E
F 3-Sep      
    PM 2-3 2-3 miles E
S 4-Sep   2-3 2-3 miles E
Week Total 10-15  

Mon, Sep 06, 2010
Total Distance
0.00

Pine View XC Workouts








NOTES: Practice at PVHS 3:05 - AM practices at 6:00 or 6:30 -  JV Race @ Dixie on Tuesday - Varsity Race @ Murray on Friday


 
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys 15 IV M 6-Sep AM 3 3 miles E
    PM 7 7 miles E 
T 7-Sep AM 3 3 miles E
    PM 9 4x30 secs(w/1 min rec)+4x800 (w/2 min rec)+4x1000(w/1 min rec)-2 mile warm/cool 
W 8-Sep AM 3 3 miles E
    PM 7 7 miles E - striders
R 9-Sep AM 3 3 miles E
    PM 6 6 miles E - 2x200
F 10-Sep AM 3 3 miles E
    PM 6 race @ Murray
S 11-Sep   12 12 miles E - 2-3 mile Tempo finish
Week Total 62  














LEVEL Week  Phase   Date   Mileage Workout
3B-Boys 15 IV M 6-Sep AM 3 3 miles E
    PM 7 7 miles E 
T 7-Sep AM 3 3 miles E
    PM 8.5 4x30 secs(w/1 min rec)+4x800 (w/2 min rec)+3x1000(w/1 min rec)-2 mile warm/cool 
W 8-Sep AM 3 3 miles E
    PM 7 7 miles E - striders
R 9-Sep AM 3 3 miles E
    PM 6 6 miles E - 2x200
F 10-Sep AM 3 3 miles E
    PM 6 race @ Murray
S 11-Sep   10 10 miles E - 2-3 mile Tempo finish
Week Total 59.5  














LEVEL Week  Phase   Date   Mileage Workout
3A-Girls 15 IV M 6-Sep AM 3 3 miles E
    PM 7 7 miles E 
T 7-Sep AM 3 3 miles E
    PM 7 4x30 secs(w/1 min rec)+3x800 (w/2 min rec)+3x1000(w/1 min rec)-1.5 mile warm/cool 
W 8-Sep AM 3 3 miles E
    PM 7 7 miles E - striders
R 9-Sep AM 3 3 miles E
    PM 5 5 miles E - 2x200
F 10-Sep AM 3 3 miles E
    PM 6 race @ Murray
S 11-Sep   10 10 miles E - 2-3 mile Tempo finish
Week Total 57  














LEVEL Week  Phase   Date   Mileage Workout
3B-Girls 15 IV M 6-Sep AM 3 3 miles E
    PM 7 7 miles E 
T 7-Sep AM 3 3 miles E
    PM 6.5 4x30 secs(w/1 min rec)+3x800 (w/2 min rec)+2x1000(w/1 min rec)-1.5 mile warm/cool 
W 8-Sep AM 3 3 miles E
    PM 7 7 miles E - striders
R 9-Sep AM 3 3 miles E
    PM 5 5 miles E - 2x200
F 10-Sep AM 3 3 miles E
    PM 6 race @ Murray
S 11-Sep   8 8 miles E - 2-3 mile Tempo finish
Week Total 54.5  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 15 IV M 6-Sep AM 3 3 miles E
    PM 5 5 miles E
T 7-Sep      
    PM 5 race @ Dixie
W 8-Sep AM 3 3 miles E
    PM 6 6 miles E - striders
R 9-Sep      
    PM 7 7 miles E - 2x200
F 10-Sep AM 3 3 miles E
    PM 6 6 miles E
S 11-Sep   8 8 miles E - 2 mile Tempo finish
Week Total 46  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 15 IV M 6-Sep      
    PM 5 5 miles E
T 7-Sep AM 3 3 miles E
    PM 5 race @ Dixie
W 8-Sep      
    PM 5 5 miles E - striders
R 9-Sep AM 3 3 miles E
    PM 5 5 miles E - 2x200
F 10-Sep AM 3 3 miles 
    PM 3 3 miles E
S 11-Sep   8 8 miles E - 2 mile Tempo finish
Week Total 40  














LEVEL Week  Phase   Date   Mileage Workout
1 15 III M 6-Sep  
 
    PM 3 3 miles E
T 7-Sep      
    PM 5 race @ Dixie
W 8-Sep AM  3 (boys) 3 miles E
    PM 4 DogPound AT - striders
R 9-Sep AM  3 (girls) 3 miles E
    PM 4 4 miles E - 2x200
F 10-Sep      
    PM 4 4 miles E 
S 11-Sep   5 5 miles E
Week Total 28  

Mon, Sep 13, 2010
Total Distance
0.00

Pine View XC Workouts








NOTES: Practice at PVHS 3:05 - AM practices at 6:00 or 6:30 -  JV Race @ Dixie on Tuesday - Varsity Race @ Murray on Friday


 
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys 16 IV M 13-Sep AM 3 3 miles E
    PM 9 4x30 secs(w/1 min rec)+4x800 (w/2 min rec)+4x1000(w/1 min rec)-2 mile warm/cool 
T 14-Sep AM 3 3 miles E
    PM 6 Dog Pound AT (extended route) 3x's 1/2 mile hard, 2 min 6:00 pace
W 15-Sep AM 3 3 miles E
    PM 7 7 miles E - striders
R 16-Sep AM 3 3 miles E
    PM 6 6 miles E - 2x200
F 17-Sep AM 3 3 miles E
    PM 8 race @ Provo
S 18-Sep   9 State Course x3 - 3sets 2min hard/1min easy, 1min h/30s e, 30s h/30s e
Week Total 60  














LEVEL Week  Phase   Date   Mileage Workout
3B-Boys 16 IV M 13-Sep AM 3 3 miles E
    PM 8 4x30 secs(w/1 min rec)+4x800 (w/2 min rec)+3x1000(w/1 min rec)-2 mile warm/cool 
T 14-Sep AM 3 3 miles E
    PM 6 Dog Pound AT (extended route) 3x's 1/2 mile hard, 2 min 6:00 pace
W 15-Sep AM 3 3 miles E
    PM 7 7 miles E - striders
R 16-Sep AM 3 3 miles E
    PM 6 6 miles E - 2x200
F 17-Sep AM 3 3 miles E
    PM 8 race @ Provo
S 18-Sep   9 State Course x3 - 3sets 2min hard/1min easy, 1min h/30s e, 30s h/30s e
Week Total 59  














LEVEL Week  Phase   Date   Mileage Workout
3A-Girls 16 IV M 13-Sep AM 3 3 miles E
    PM 7 4x30 secs(w/1 min rec)+3x800 (w/2 min rec)+3x1000(w/1 min rec)-2 mile warm/cool 
T 14-Sep AM 3 3 miles E
    PM 4 Dog Pound AT
W 15-Sep AM 3 3 miles E
    PM 6 6 miles E - striders
R 16-Sep AM 3 3 miles E
    PM 5 5 miles E - 2x200
F 17-Sep AM 3 3 miles E
    PM 6 race @ Provo
S 18-Sep   9 State Course x3 - 3sets 2min hard/1min easy, 1min h/30s e, 30s h/30s e
Week Total 52  














LEVEL Week  Phase   Date   Mileage Workout
3B-Girls 16 IV M 13-Sep AM 3 3 miles E
    PM 7 4x30 secs(w/1 min rec)+3x800 (w/2 min rec)+2x1000(w/1 min rec)-2 mile warm/cool 
T 14-Sep AM 3 3 miles E
    PM 4 Dog Pound AT
W 15-Sep AM 3 3 miles E
    PM 5 5 miles E - striders
R 16-Sep AM 3 3 miles E
    PM 5 5 miles E - 2x200
F 17-Sep AM 3 3 miles E
    PM 5 race @ Provo
S 18-Sep   9 State Course x2 - 2sets 2min hard/1min easy, 1min h/30s e, 30s h/30s e
Week Total 50  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 16 IV M 13-Sep AM 3 3 miles E
    PM 7 4x30 secs(w/1 min rec)+3x800 (w/2 min rec)+3x1000(w/1 min rec)-2 mile warm/cool 
T 14-Sep      
    PM 4 Dog Pound AT
W 15-Sep AM 3 3 miles E
    PM 6 6 miles E - striders
R 16-Sep      
    PM 5 5 miles E - 2x200
F 17-Sep AM 3 3 miles E
    PM 5 race @ Provo
S 18-Sep   6 State Course x2 - 2sets 2min hard/1min easy, 1min h/30s e, 30s h/30s e
Week Total 42  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 16 IV M 13-Sep      
    PM 7 4x30 secs(w/1 min rec)+2x800 (w/2 min rec)+2x1000(w/1 min rec)-2 mile warm/cool 
T 14-Sep AM 3 3 miles E
    PM 4 Dog Pound AT
W 15-Sep      
    PM 5 5 miles E - striders
R 16-Sep AM 3  
    PM 5 5 miles E - 2x200
F 17-Sep AM 3 3 miles E
    PM 5 race @ Provo
S 18-Sep   9 State Course x2 - 2sets 2min hard/1min easy, 1min h/30s e, 30s h/30s e
Week Total 44  














LEVEL Week  Phase   Date   Mileage Workout
1 16 III M 13-Sep  
 
    PM 4 4 miles E
T 14-Sep      
    PM 4 Dog Pound AT
W 15-Sep AM  3 (boys) 3 miles E
    PM 4 4 miles E
R 16-Sep AM  3 (girls) 3 miles E
    PM 4 4 miles E - 2x200
F 17-Sep      
    PM 5 race @ Provo
S 18-Sep   3 State Course
Week Total 28  

Mon, Sep 20, 2010
Total Distance
0.00

Pine View XC Workouts








NOTES: Practice at PVHS 3:05 - AM practices at 6:00 or 6:30 -  Boys Varsity Race @ Nebo on Friday - Homecoming activities this week: Monday Paint the Town, Weds. Parade, Friday Halftime torch


 
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys 17 IV M 20-Sep AM 3 3 miles E
    PM 9 ladder - 600-1200
T 21-Sep AM 3 3 miles E
    PM 9 Michigan
W 22-Sep AM 3 3 miles E
    PM 5 5 miles E - striders
R 22-Sep AM 3 3 miles E
    PM 6 6 miles E - 2x200
F 23-Sep AM 3 3 miles E
    PM 8 race @ Nebo
S 24-Sep   12 12 miles - 3 miles Tempo finish
Week Total 64  














LEVEL Week  Phase   Date   Mileage Workout
3B-Boys 17 IV M 20-Sep AM 3 3 miles E
    PM 8 pyramid 600-1200
T 21-Sep AM 3 3 miles E
    PM 8 Michigan
W 22-Sep AM 3 3 miles E
    PM 5 5 miles E - striders
R 22-Sep AM 3 3 miles E
    PM 6 6 miles E - 2x200
F 23-Sep AM 3 3 miles E
    PM 8 race @ Provo
S 24-Sep   10 10 miles - 3 miles Tempo finish
Week Total 60  














LEVEL Week  Phase   Date   Mileage Workout
3A-Girls 17 IV M 20-Sep AM 3 3 miles E
    PM 6 6 miles E - striders
T 21-Sep AM 3 3 miles E
    PM 7 Michigan
W 22-Sep AM 3 3 miles E
    PM 6 6 miles E - striders
R 22-Sep AM 3 3 miles E
    PM 5 5 miles E - 2x200
F 23-Sep AM 3 3 miles E
    PM 8 pyramid 600-1200
S 24-Sep   9 9 miles - 2 miles Tempo finish
Week Total 56  














LEVEL Week  Phase   Date   Mileage Workout
3B-Girls 17 IV M 20-Sep AM 3 3 miles E
    PM 6 6 miles E - striders
T 21-Sep AM 3 3 miles E
    PM 7 Michigan
W 22-Sep AM 3 3 miles E
    PM 5 5 miles E - striders
R 22-Sep AM 3 3 miles E
    PM 5 5 miles E - 2x200
F 23-Sep AM 3 3 miles E
    PM 8 pyramid 600-1200
S 24-Sep   8 8 miles - 2 miles Tempo finish
Week Total 54  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 17 IV M 20-Sep AM 3 3 miles E
    PM 6 6 miles E - striders
T 21-Sep      
    PM 7 Michigan
W 22-Sep AM 3 3 miles E
    PM 6 6 miles E - striders
R 22-Sep      
    PM 5 5 miles E - 2x200
F 23-Sep AM 3 3 miles E
    PM 8 pyramid 600-1200
S 24-Sep   8 8 miles - 2 miles Tempo finish
Week Total 49  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 17 IV M 20-Sep      
    PM 5 5 miles E - striders
T 21-Sep AM 3 3 miles E
    PM 7 Michigan
W 22-Sep      
    PM 5 5 miles E - striders
R 22-Sep AM 3  
    PM 5 5 miles E - 2x200
F 23-Sep AM 3 3 miles E
    PM 8 pyramid 600-1200
S 24-Sep   8 8 miles - 2 miles Tempo finish
Week Total 47  














LEVEL Week  Phase   Date   Mileage Workout
1 17 IV M 20-Sep  
 
    PM 4 4 miles E
T 21-Sep      
    PM 4 Dog Pound AT
W 22-Sep AM  3 (boys) 3 miles E
    PM 4 4 miles E
R 22-Sep AM  3 (girls) 3 miles E
    PM 4 4 miles E - 2x200
F 23-Sep      
    PM 6 600, 800, 1000, 1200
S 24-Sep   6 6 miles E
Week Total 31  

Mon, Dec 06, 2010
Total Distance
0.00

Pine View XC Workouts








NOTES: Weights on Tuesday and Friday / Striders on Wednesday


 
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys   I M 6-Dec      
    PM 3 3 miles E - run with girls level 3
T 7-Dec      
    PM 4 4 miles E - run with all boys and girls levels 2 and 3
W 8-Dec      
    PM 5 5 miles E - run with all boys
R 9-Dec      
    PM 3 3 miles E - run with girls level 3
F 10-Dec      
    PM 4 4 miles E - run with all boys and girls levels 2 and 3
S 11-Dec   5 5 miles E
Week Total 24  














LEVEL Week  Phase   Date   Mileage Workout
3A-Girls   I M 6-Dec      
    PM 3 3 miles E - run with boys level 3
T 7-Dec      
    PM 4 4 miles E - run with all boys and girls levels 2 and 3
W 8-Dec      
    PM 3 3 miles E
R 9-Dec      
    PM 3 3 miles E - run with boys level 3
F 10-Dec      
    PM 4 4 miles E - run with all boys and girls levels 2 and 3
S 11-Dec   3 3 miles E
Week Total 20  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys   I M 6-Dec      
    PM 6 6 miles E
T 7-Dec      
    PM 4 4 miles E - run with all boys and girls levels 2 and 3
W 8-Dec      
    PM 5 5 miles E - run with all boys
R 9-Dec      
    PM 5 5 miles E
F 10-Dec      
    PM 4 4 miles E - run with all boys and girls levels 2 and 3
S 11-Dec   6 6 miles E
Week Total 30  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls   I M 6-Dec      
    PM 5 5 miles E
T 7-Dec      
    PM 4 4 miles E - run with all boys and girls levels 2 and 3
W 8-Dec      
    PM 4 4 miles E
R 9-Dec      
    PM 5 5 miles E
F 10-Dec      
    PM 4 4 miles E - run with all boys and girls levels 2 and 3
S 11-Dec   5 5 miles E
Week Total 27  














LEVEL Week  Phase   Date   Mileage Workout
1   I M 6-Dec      
    PM 3 3 miles E
T 7-Dec      
    PM 4 4 miles E
W 8-Dec      
    PM 5 5 miles E
R 9-Dec      
    PM 3 3 miles E
F 10-Dec      
    PM 4 4 miles E
S 11-Dec   5 5 miles E
Week Total 24  

Totals
Total Distance
0.00
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