| Pine
View XC Workouts |
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| NOTES: |
practice held @ PVHS @ 3:00 (Mon-Thur) Fri practice at Bloomington Hills/morning
practice at 6:00 or 6:30 - weights 2:00 Tues/Thur @ PVHS |
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RUN-A-THON: Fri 8:00 pm - Sat 8:00 am - PLAN ON
BEING THERE! |
| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3-Boys |
13 |
III |
M |
29-Aug |
AM |
3 |
3 miles E |
| |
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PM |
5 |
5 miles E / striders |
| T |
30-Aug |
AM |
3 |
3 miles E |
| |
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PM |
10 |
8x1000 I pace (2 min rec) -
DI warm/cool |
| W |
31-Aug |
AM |
3 |
3 miles E |
| |
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PM |
7 |
2x800 I, 4x400 I, 8x200 R
(2 min rec) - DI warm/cool |
| R |
1-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
6 miles E - grass |
| F |
2-Sep |
AM |
3 |
3 miles E |
| |
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PM |
8.25 |
2xmile cruise + 2x1200
cruise - 2 mile warm/cool / striders |
| S |
3-Sep |
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10 |
10 miles E w/ 15 min Tempo |
| Week
Total |
61.25 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
13 |
III |
M |
29-Aug |
AM |
7 |
6x1000 I (2 min rec) -
Harts warm/1 mile cool |
| |
|
PM |
3 |
3 miles E |
| T |
30-Aug |
AM |
5 |
5 miles E |
| |
|
PM |
3 |
3 miles E / striders |
| W |
31-Aug |
AM |
7 |
2x800 I, 2x400 I, 8x200 R
(2 min rec) - Harts warm/1 mile cool |
| |
|
PM |
3 |
3 miles E |
| R |
1-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles E - grass |
| F |
2-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
1 mile cruise + 2x1200
cruise - 1.5 warm/cool / striders |
| S |
3-Sep |
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9 |
9 miles E w/ 15 min Tempo |
| Week
Total |
54 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-VBoys |
13 |
III |
M |
29-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles E / striders |
| T |
30-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8.5 |
6x1000 I pace (2 min rec) -
DI warm/cool |
| W |
31-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
2x800 I, 4x400 I, 8x200 R
(2 min rec) - DI warm/cool |
| R |
1-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
4 miles E - grass |
| F |
2-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
8.25 |
2xmile cruise + 2x1200
cruise - 2 mile warm/cool / striders |
| S |
3-Sep |
|
8 |
8 miles E w/ 15 min Tempo |
| Week
Total |
55.75 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-JV Boys |
13 |
III |
M |
29-Aug |
AM |
3 |
3 miles E |
| |
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PM |
4 |
4 miles E / striders |
| T |
30-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
6 |
4x1000 I pace (2 min rec) -
Harts warm/cool |
| W |
31-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7.5 |
2x800 I, 2x400 I, 8x200 R
(2 min rec) - Harts warm/cool |
| R |
1-Sep |
AM |
3 |
3 miles E (optional) |
| |
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PM |
4 |
4 miles E - grass |
| F |
2-Sep |
AM |
3 |
3 miles E |
| |
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PM |
5.5 |
2xmile cruise - 1.5
warm/cool / striders |
| S |
3-Sep |
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6 |
6 miles E w/ 15 min Tempo |
| Week
Total |
42-48 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Vgirls |
13 |
III |
M |
29-Aug |
AM |
6.25 |
5x1000 I (2 min rec) -
Harts warm/1 mile cool |
| |
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PM |
3 |
3 miles E |
| T |
30-Aug |
AM |
5 |
5 miles E |
| |
|
PM |
3 |
3 miles E / striders |
| W |
31-Aug |
AM |
7 |
2x800 I, 2x400 I, 8x200 R
(2 min rec) - Harts warm/1 mile cool |
| |
|
PM |
3 |
3 miles E |
| R |
1-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
4 miles E - grass |
| F |
2-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
1 mile cruise + 2x1200
cruise - 1.5 warm/cool / striders |
| S |
3-Sep |
|
7 |
7 miles E w/ 15 min Tempo |
| Week
Total |
50.25 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-JVGirls |
13 |
III |
M |
29-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
4 miles E / striders |
| T |
30-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5.25 |
3x1000 I pace (2 min rec) -
Harts warm/cool |
| W |
31-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6.75 |
1x800 I, 2x400 I, 8x200 R
(2 min rec) - Harts warm/cool |
| R |
1-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
4 miles E - grass |
| F |
2-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
4.75 |
2x1200 cruise - 1.5
warm/cool / striders |
| S |
3-Sep |
|
6 |
6 miles E w/ 15 min Tempo |
| Week
Total |
39.75-45.75 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 1 |
13 |
II |
M |
29-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
4 miles E / striders |
| T |
30-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4.25 |
10x100 R - Harts warm/cool |
| W |
31-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4.25 |
2x800 cruise - Harts warm/cool |
| R |
1-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
4 miles E - grass |
| F |
2-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
3 |
3 miles E / striders |
| S |
3-Sep |
|
5 |
5 miles E |
| Week
Total |
24.5-39.5 |
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