| Pine View Distance Workouts |
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| NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS; AM practice @ 6:30 |
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800, 1600-3200 |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Boys |
6 |
Base |
M |
27-Jan |
AM |
3 |
3 miles E |
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PM |
7 |
4x1600 (85,87%) w/3min rec, Harts warm/cool |
| T |
28-Jan |
AM |
3 |
3 miles E - yoga |
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PM |
5 |
5 miles E (trail) |
| W |
29-Jan |
AM |
3 |
3 miles E |
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PM |
10 |
24-30min AT (mile+1min) |
| R |
30-Jan |
AM |
3 |
3 miles E - book discussion (Ch. 2) |
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PM |
6 |
Old Man Hills (3x800) |
| F |
31-Jan |
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PM |
4 |
3 miles E / striders |
| S |
1-Feb |
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6 |
15-20minLT (mile+35/40sec) |
| Week Total |
50 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3-Girls |
6 |
Base |
M |
27-Jan |
AM |
3 |
3 miles E |
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PM |
5.5 |
4x1000 (85,87%) w/3min rec, Harts warm/cool |
| T |
28-Jan |
AM |
3 |
3 miles E - yoga |
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PM |
4 |
4 miles E (trail) |
| W |
29-Jan |
AM |
3 |
3 miles E |
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PM |
8 |
18-24min AT (mile+1min) |
| R |
30-Jan |
AM |
3 |
3 miles E - book discussion (Ch. 2) |
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PM |
4.5 |
Old Man Hills (2x800) |
| F |
31-Jan |
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PM |
4 |
3 miles E / striders |
| S |
1-Feb |
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5 |
10-15minLT (mile+35/40sec) |
| Week Total |
43 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys |
6 |
Base |
M |
27-Jan |
AM |
3 |
3 miles E (optional) |
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|
PM |
7 |
4x1600 (85,87%) w/3min rec, Harts warm/cool |
| T |
28-Jan |
AM |
3 |
3 miles E - yoga |
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|
PM |
5 |
5 miles E (trail) |
| W |
29-Jan |
AM |
3 |
3 miles E (optional) |
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|
PM |
10 |
18-24min AT (mile+1min) |
| R |
30-Jan |
AM |
3 |
3 miles E - book discussion (Ch. 2) |
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PM |
6 |
Old Man Hills (3x800 0r 2x800 - 5.5 total for day) |
| F |
31-Jan |
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PM |
4 |
3 miles E / striders |
| S |
1-Feb |
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6 |
10-20minLT (mile+35/40sec) |
| Week Total |
50 |
41.5-48 miles |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
6 |
Base |
M |
27-Jan |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5.5 |
4x1000 (85,87%) w/3min rec, Harts warm/cool |
| T |
28-Jan |
AM |
3 |
3 miles E - yoga |
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|
PM |
4 |
4 miles E (trail) |
| W |
29-Jan |
AM |
3 |
3 miles E (optional) |
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|
PM |
7 |
18min AT (mile+1min) |
| R |
30-Jan |
AM |
3 |
3 miles E - book discussion (Ch. 2) |
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|
PM |
4.5 |
Old Man Hills (2x800) |
| F |
31-Jan |
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|
PM |
4 |
3 miles E / striders |
| S |
1-Feb |
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6 |
10-15minLT (mile+35/40sec) |
| Week Total |
43 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
6 |
Base |
M |
27-Jan |
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PM |
5.5 |
4x1000 (87%) w/3min rec, Harts warm/cool |
| T |
28-Jan |
AM |
3 |
3 miles E - yoga (optional) |
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|
PM |
5 |
5 miles E (trail) |
| W |
29-Jan |
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|
| |
|
PM |
6 |
18min AT (mile+1min) |
| R |
30-Jan |
AM |
3 |
3 miles E (optional) - book discussion (Ch. 2) |
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|
PM |
4.5 |
Old Man Hills (2x800) |
| F |
31-Jan |
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PM |
4 |
3 miles E / striders |
| S |
1-Feb |
|
5 |
10-15minLT (mile+35/40sec) |
| Week Total |
36 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| beginning |
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Base |
M |
27-Jan |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| T |
28-Jan |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| W |
29-Jan |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| R |
30-Jan |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| F |
31-Jan |
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PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
| S |
1-Feb |
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| Week Total |
10-15 |
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