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| Pine View XC Workouts |
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| NOTES: |
practice held @ PVHS, schedule: Mon-Fri after school, AM-Level 3 M-F, Level 2 M/W/F, Level 1 optional, Varsity Girls M/W 5:45AM |
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weights and plyos held after PM practice on Mon/Wed |
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RACE - Tues (9/24) Duel in the Desert (Bloomingtonn Hills NP): Girls 6:00, Boys 6:30 |
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RACE - Fri (9/27) Nebo Invite (Maple Mt. HS): 9/10 G-3:00, 9/10 B-3:30, JV G-4:00, JV B-4:30, V G-5:00, V B-5:30 |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3A/B-Boys |
16 |
Comp |
M |
23-Sep |
AM |
3 |
3 miles E |
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PM |
10 |
4xMile repeats @ VO2Max 95-97%% w/3min rec./ 2mile warm+cool to mileage |
| T |
24-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
5x800I, warm/cool to mileage |
| W |
25-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
5 miles E |
| R |
26-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
5 miles E + 4x200 |
| F |
27-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
RACE + warm/cool |
| S |
28-Sep |
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9 |
3/3 (x5), 5xhill sprints, 5x100F, warm/cool to mileage |
| Week Total |
59 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Girls |
16 |
Comp |
M |
23-Sep |
AM |
3 |
3 miles E |
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PM |
5.75 |
3x1K repeats @ VO2Max 95-97%% - 3min rec. / 1.5mile warm+cool |
| T |
24-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
4x800I, warm/cool to mileage |
| W |
25-Sep |
AM |
3 |
3 miles E |
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PM |
4 |
4 miles E |
| R |
26-Sep |
AM |
3 |
3 miles E |
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PM |
4 |
3 miles E + 4x200 |
| F |
27-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
RACE + warm/cool |
| S |
28-Sep |
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7 |
3/3 (x4), 5xhill sprints, 5x100F, warm/cool to mileage |
| Week Total |
47.75 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys |
16 |
Comp |
M |
23-Sep |
AM |
3 |
3 miles E |
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PM |
5.75 |
3x1K repeats @ VO2Max 95-97%% - 3min rec. / 1.5mile warm+cool |
| T |
24-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
RACE + warm/cool |
| W |
25-Sep |
AM |
3 |
3 miles E |
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PM |
4 |
4 miles E |
| R |
26-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
4 miles E + 4x200 |
| F |
27-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
RACE + warm/cool |
| S |
28-Sep |
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7 |
3/3 (x4), 5xhill sprints, 5x100F, warm/cool to mileage |
| Week Total |
48.75 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-Girls |
16 |
Comp |
M |
23-Sep |
AM |
3 |
3 miles E |
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|
PM |
5.75 |
3x1K repeats @ VO2Max 95-97%% - 3min rec. / 1.5mile warm+cool |
| T |
24-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
RACE + warm/cool |
| W |
25-Sep |
AM |
3 |
3 miles E |
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PM |
4 |
4 miles E |
| R |
26-Sep |
AM |
3 |
3 miles E |
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PM |
5 |
4 miles E + 4x200 |
| F |
27-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
RACE + warm/cool |
| S |
28-Sep |
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6.5 |
3/3 (x3), 5xhill sprints, 5x100F, warm/cool to mileage |
| Week Total |
48.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
16 |
Comp |
M |
23-Sep |
AM |
3 |
3 miles E (optional) |
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PM |
5.75 |
3x1K repeats @ VO2Max 95-97%% - 3min rec. / 1.5mile warm+cool |
| T |
24-Sep |
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PM |
5 |
RACE + warm/cool |
| W |
25-Sep |
AM |
3 |
3 miles E (optional) |
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PM |
3 |
3 miles E |
| R |
26-Sep |
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PM |
4 |
3 miles E + 4x200 |
| F |
27-Sep |
AM |
3 |
3 miles E (optional) |
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PM |
5 |
RACE + warm/cool |
| S |
28-Sep |
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3 |
3 miles E |
| Week Total |
27-36 |
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