'21 Workouts

	A	B	C	D	E	F	G	H	I
1	Pine View XC Workouts
2	NOTES:	practice schedule: all practices held at PVHS (unless noted) / Mon-Thurs AM - 6:30a; PM - 3:00p / Friday at Eastbay course (Mt. SAC)
3	NOTES:	no weights / yoga on Weds
4	Purpose of Week:		Competition Phase - race FAST!
5	LEVEL	Week	Phase		Date		Time Range		Workout
6	White	26	Comp	M	11/29/21	AM	55	55	15min warm then 4x100 strides and 8min tempo, 3x2min (Race/CV alt) and 4x1min (Race/VO2 alt) w/ equal rec, cool to time
7						PM	25	25	E run
8				T	11/30/21	AM	25	25	Regen run
9						PM	35	35	E run and 4x race pace striders
10				W	12/1/21	AM	15	15	Regen run
11						PM	40	40	15min warm w/5 @ ETempo then 4x100 strides then 4x400 @ race pace w/1 min rec and 2x200 finishes, cool to time
12				R	12/2/21	AM	20	20	Regen run
13						PM	35	35	E run and and 2x200 F w/ 2 min rec
14				F	12/3/21
15						PM	35	35	Prerace w/Striders
16				S	12/4/21		45	50	RACE: warm (15-20 min), race, cool to time
17				Week Total			330	335	use ave. mile/pace of 7:30 to calculate mileage
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19	LEVEL	Week	Phase		Date		Time Range		Workout
20	Black	26	Comp	M	11/29/21	AM	55	55	15min warm then 4x100 strides and 8min tempo, 3x2min (Race/CV alt) and 4x1min (Race/VO2 alt) w/ equal rec, cool to time
21						PM	20	20	Regen run
22				T	11/30/21	AM	20	20	Regen run
23						PM	35	35	E run and 4x race pace striders
24				W	12/1/21	AM	15	15	Regen run
25						PM	40	40	15min warm w/5 @ ETempo then 4x100 strides then 4x400 @ race pace w/1 min rec and 2x200 finishes, cool to time
26				R	12/2/21	AM	20	20	Regen run
27						PM	35	35	E run and and 2x200 F w/ 2 min rec
28				F	12/3/21
29						PM	35	35	Prerace w/Striders
30				S	12/4/21		45	50	RACE: warm (15-20 min), race, cool to time
31				Week Total			320	325	use ave. mile/pace of 8:30 to calculate mileage
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33	LEVEL	Week	Phase		Date		Time Range		Workout
34	Silver	26	Comp	M	11/29/21	AM	55	55	15min warm then 4x100 strides and 7-8min tempo, 3x2min (Race/CV alt) and 4x1min (Race/VO2 alt) w/ equal rec, cool to time
35
36				T	11/30/21	AM	20	20	Regen run
37						PM	35	35	E run and 4x race pace striders
38				W	12/1/21	AM	0	15	Regen run (optional)
39						PM	40	40	15min warm w/5 @ ETempo then 4x100 strides then 4x400 @ race pace w/1 min rec and 2x200 finishes, cool to time
40				R	12/2/21	AM	0	20	Regen run (optional)
41						PM	35	35	E run and and 2x200 F w/ 2 min rec
42				F	12/3/21
43						PM	35	35	Prerace w/Striders
44				S	12/4/21		45	50	RACE: warm (15-20 min), race, cool to time
45				Week Total			265	305	use ave. mile/pace of 8:30-9:00 to calculate mileage
46
47	LEVEL	Week	Phase		Date		Time Range		Workout
48	Maroon	26	Comp	M	11/29/21	AM	45	50	15min warm then 4x100 strides and 5min tempo, 2-3x2min (Race/CV alt) and 3x1min (Race/VO2 alt) w/ equal rec, cool to time
49
50				T	11/30/21
51						PM	30	30	E run and 4x race pace striders
52				W	12/1/21
53						PM	40	40	15min warm w/5 @ ETempo then 4x100 strides then 4x400 @ race pace w/1 min rec and 2x200 finishes, cool to time
54				R	12/2/21
55						PM	30	30	E run and and 2x200 F w/ 2 min rec
56				F	12/3/21
57						PM	35	35	Prerace w/Striders
58				S	12/4/21		45	50	RACE: warm (15-20 min), race, cool to time
59				Week Total			225	235	use ave. mile/pace of 8:30-12:00 to calculate mileage
60
61	LEVEL	Week	Phase		Date		Time Range		Workout
62	Beg.		Foundation	M	11/29/21
63						PM	20	30	E run*
64				T	11/30/21
65						PM	25	35	10-15min then 10-20min barefoot on grass* w/ 4-6xStriders
66				W	12/1/21
67						PM	20	30	E run*
68				R	12/2/21
69						PM	20	30	E run*
70				F	12/3/21
71						PM	25	35	E run* w/ 4-6xStriders
72				S	12/4/21		20	30	E run*
73				Week Total			130	190	use ave. mile/pace of 8:30-12:00 to calculate mileage
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