|
|
800 workouts:
| LEVEL 2 |
(Girls) |
|
|
|
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|
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|
| 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 |
|
|
|
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|
|
| 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 |
|
|
|
|
|
|
|
|
|
|
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|
48.5 |
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