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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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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





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