|
|
| Pine
View XC Workouts |
|
|
|
|
|
|
|
|
|
| NOTES: |
PVXC High Altitude Camp -NO KIDS' SUMMER RUNNING
CLUB this week - no team practice Friday (run on own) |
|
Level 1 moves to Phase II |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
8 |
II |
M |
25-Jul |
AM |
7 |
7 miles E / striders |
| |
|
PM |
3 |
3 miles
E |
| T |
26-Jul |
AM |
12 |
12 miles E w/2 Tempo |
| |
|
PM |
3 |
3 miles
E |
| W |
27-Jul |
AM |
6 |
6 miles long hill |
| |
|
PM |
3 |
3 miles
E |
| R |
28-Jul |
AM |
6 |
6 miles E |
| |
|
|
|
|
| F |
29-Jul |
AM |
8 |
hills:4x30sec & 6x1min
(or hilly run) |
| |
|
|
|
|
| S |
30-Jul |
|
5 |
5 miles E |
| Week
Total |
53 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
8 |
II |
M |
25-Jul |
AM |
5 |
5 miles E / striders |
| |
|
PM |
3 |
3 miles E |
| T |
26-Jul |
AM |
9 |
9 miles E w/2 Tempo |
| |
|
PM |
3 |
3 miles E |
| W |
27-Jul |
AM |
5 |
5 miles long hill |
| |
|
PM |
3 |
3 |
| R |
28-Jul |
AM |
5 |
5 miles E |
| |
|
|
|
|
| F |
29-Jul |
AM |
6 |
hills:4x30sec &
5x1min (or hilly run) |
| |
|
|
|
|
| S |
30-Jul |
|
4 |
4 miles E |
| Week
Total |
43 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
8 |
II |
M |
25-Jul |
AM |
5 |
5 miles E / striders |
| |
|
PM |
3 |
3 miles
E |
| T |
26-Jul |
AM |
8 |
8 miles E w/2 Tempo |
| |
|
PM |
3 |
3 miles E |
| W |
27-Jul |
AM |
5 |
5 miles long hill |
| |
|
PM |
3 |
3 miles E |
| R |
28-Jul |
AM |
6 |
6 miles E |
| |
|
|
|
|
| F |
29-Jul |
AM |
6 |
hills:4x30sec &
3x1min (or hilly run) |
| |
|
|
|
|
| S |
30-Jul |
|
3 |
3 miles E |
| Week
Total |
42 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
8 |
II |
M |
25-Jul |
AM |
4 |
4 miles E / striders |
| |
|
PM |
3 |
3 miles E |
| T |
26-Jul |
AM |
7 |
7 miles w/2 Tempo |
| |
|
PM |
3 |
3 miles E |
| W |
27-Jul |
AM |
4 |
4 miles long hill |
| |
|
PM |
3 |
3 miles E |
| R |
28-Jul |
AM |
4 |
4 miles E |
| |
|
|
|
|
| F |
29-Jul |
AM |
6 |
hills:2x30sec &
3x1min (or hilly run) |
| |
|
|
|
|
| S |
30-Jul |
|
3 |
3 miles E |
| Week
Total |
37 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
8 |
II |
M |
25-Jul |
AM |
3 |
3 miles E / striders |
| |
|
PM |
3 |
3 miles E |
| T |
26-Jul |
AM |
5 |
5 miles w/1 Tempo |
| |
|
PM |
3 |
3 miles E |
| W |
27-Jul |
AM |
4 |
4 miles long hill |
| |
|
PM |
3 |
3 miles E |
| R |
28-Jul |
AM |
3 |
3 miles E |
| |
|
|
|
|
| F |
29-Jul |
AM |
5 |
hills: 2x30sec &
3x1min (or hilly run) |
| |
|
|
|
|
| S |
30-Jul |
|
3 |
3 miles E |
| Week
Total |
32 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginning |
|
I |
M |
25-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / striders |
| |
|
|
|
|
| T |
26-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| |
|
|
|
|
| W |
27-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / striders |
| |
|
|
|
|
| R |
28-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / Grass |
| |
|
|
|
|
| F |
29-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| |
|
|
|
|
| S |
30-Jul |
|
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| Week
Total |
12-18 |
|
|
| Add Comment |
