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View XC Workouts |
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| NOTES: |
practice held @ PVHS, schedule: Mon-Fri after
school, AM-T/W/R @ 6:00 |
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weights and plyos Tuesday/Friday |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Boys |
21 |
II |
M |
22-Oct |
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PM |
6 |
5xSunrise hills |
| T |
23-Oct |
AM |
3 |
3 miles E |
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PM |
7 |
7 miles long hill run |
| W |
24-Oct |
AM |
3 |
3 miles E |
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PM |
6 |
5 miles E w/ striders |
| R |
25-Oct |
AM |
3 |
3 miles E |
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PM |
7 |
7 miles rolling hill run
(like a trail, etc…) |
| F |
26-Oct |
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PM |
7.25 |
1:1,2:2,3:3,4:4(pyramid) w/
DI warm/cool |
| S |
27-Oct |
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8 |
8 miles E w/ 3x fartleks
toward finish |
| Week
Total |
50.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Girls |
21 |
II |
M |
22-Oct |
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PM |
5.5 |
4xSunrise hills |
| T |
23-Oct |
AM |
3 |
3 miles E |
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PM |
6 |
6 miles long hill run |
| W |
24-Oct |
AM |
3 |
3 miles E |
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PM |
4 |
4 miles E w/ striders |
| R |
25-Oct |
AM |
3 |
3 miles E |
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PM |
7 |
7 miles rolling hill run
(like a trail, etc…) |
| F |
26-Oct |
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PM |
5.5 |
1:1,2:2,3:3,(ladder) w/ DI
warm/cool |
| S |
27-Oct |
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7 |
7 miles E w/ 3x fartleks
toward finish |
| Week
Total |
44 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys (Nick, Paul, Kyler, Josh, Krenshaw,
Hunter, etc…) |
21 |
II |
M |
22-Oct |
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PM |
6 |
5xSunrise hills |
| T |
23-Oct |
AM |
3 |
3 miles E |
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PM |
6 |
6 miles long hill run |
| W |
24-Oct |
AM |
3 |
3 miles E |
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PM |
4 |
4 miles E w/ striders |
| R |
25-Oct |
AM |
3 |
3 miles E |
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PM |
7 |
7 miles rolling hill run
(like a trail, etc…) |
| F |
26-Oct |
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PM |
7.25 |
1:1,2:2,3:3,4:4(pyramid) w/
DI warm/cool |
| S |
27-Oct |
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7 |
7 miles E w/ 3x fartleks
toward finish |
| Week
Total |
46.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Girls (Erin, Megan, Chancie, etc…) |
21 |
II |
M |
22-Oct |
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PM |
5 |
3xSunrise hills |
| T |
23-Oct |
AM |
3 |
3 miles E |
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PM |
5 |
5 miles long hill run |
| W |
24-Oct |
AM |
3 |
3 miles E |
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PM |
4 |
4 miles E w/ striders |
| R |
25-Oct |
AM |
3 |
3 miles E |
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PM |
7 |
7 miles rolling hill run
(like a trail, etc…) |
| F |
26-Oct |
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PM |
5.5 |
1:1,2:2,3:3,(ladder) w/ DI
warm/cool |
| S |
27-Oct |
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4 |
4 miles E w/ 3x fartleks
toward finish |
| Week
Total |
39.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
21 |
II |
M |
22-Oct |
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PM |
4 |
2xSunrise hills |
| T |
23-Oct |
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PM |
4 |
4 miles long hill run |
| W |
24-Oct |
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PM |
4 |
3 miles E w/ striders |
| R |
25-Oct |
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PM |
3 |
3 miles E |
| F |
26-Oct |
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PM |
5 |
1:1,2:2,3:3,(pyramid) w/ DI
warm/cool |
| S |
27-Oct |
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3 |
3 miles E w/ 3x fartleks
toward finish |
| Week
Total |
23 |
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