Mountain View Boys Cross Country
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Coaching Staff
Varsity Coach: Fred Larsen
Workout for Week of March 30th
Mar 29, 2020 12:22 PM

This is Spring Break Week. Enjoy Your Spring Break. You have two workout options for Tuesday and Thursday. Select the one which best fits your circumstance.

Monday, (3/30)

  • Group I: 2 Mile Run or 20 Minute Run
  • Group II: 2.5 Mile Run or 25 Minute Run
  • Group III: 3.5 Mile Run or 35 Minute Run
  • Group IV: 4 Mile Run or 40 Minute Run
  • Group V: 5 Mile Run or 50 Minute Run

Tuesday, (3/31)

  • Warm-up Run: Parkcrest Route
  • Group I: 1x 1600m. /800m. /200m. /400m. OR 15 Minute Fartlek Run, which consists of: 5 Min. Warm-up /1 Min. Fast /1 Min. Easy /2 Min. Fast /Last 6 Min. Easy.
  • Group II: 1x 1600m. /800m. /200m. /800m. /400m. OR 20 Minute Fartlek Run, which consists of: 5 Min. Warm-up /2 Min. Fast /1 Min. Easy /3 Min. Fast /2 Min. Easy /2 Min. Fast /5 Min. Warm Down
  • Group III: 2x 1600m. /800m. /200m. OR 25 Minute Fartlek Run, which consists of: 5 Min. Warm-up /2 Min. Fast /1 Min. Easy /3 Min. Fast /2 Min. Easy /3 Min. Fast, 2 Min. Easy /2 Min. Fast /5 Min. Warm Down
  • Groups IV & V: 3x 1600m. /800m. /200m. OR 30 Minute Fartlek Run, which consists of: 5 Min. Warm-up /2 Min. Fast /1 Min. Easy /3 Min. Fast /2 Min. Easy /3 Min. Fast /2 Min. Easy /2 Min. Fast /2 Min. Easy /3 Min. Fast /5 Min. Warm Down
  • 400m. Runners: 1x 400m. /200m. /300m. /300m.; 1x 400m. /100m. /300m. /200m. OR Group I Fartlek Run

Wednesday, (4/1)

  • Group I: 2.5 Mile Run or 25 Minute Run
  • Group II: 4 Mile Run or 40 Minute Run
  • Group III: 5 Mile Run or 50 Minute Run
  • Group IV: 6 Mile Run or 60 Minute Run
  • Group V: 7 Mile Run or 75 Minute Run

Thursday, (4/2)

  • Warm-up Run: Breezeway /Return Route
  • Group I: 1x 400m. /800m. /800m. /400m. OR Fartlek Run, (5 Min. Easy /5 Min. @ 80% /5 Min. Easy)
  • Group II: 1x 600m. /1000m. /1000m. /600m. /400m. OR Fartlek Run, (5 Min Easy /10 Min. @ 80% /5 Min. Easy)
  • Group III: 1x 1200m. /1600m. /1600m. /800m. OR Fartlek Run, (5 Min. Easy /10 Min. @ 80% /5 Min. Easy /5 Min. @ 80% /5 Min. Easy)
  • Group IV: 1x 1200m. /1600m. /1600m. /1200m. /400m. OR Fartlek Run, (5 Min. Easy /10 Min. @ 80% /10 Min. Easy /10 Min. @ 80% /5 Min. Easy)
  • Group V: 1x 1200m. /1600m. /1600m. /1200m.; 1x 400m. /600m. /800m. /400m. OR Group IV Fartlek Run
  • 400m. Runners: 1x 500m. /600m. /200m.; 1x 200m. /350m. /150m. OR Fartlek Run, ( 5 Min. Warm-up /4x 40 sec. @ 80% /20 sec. Easy /5 Min. Warm Down)
  • Cool Down Run for Those Who Performed Intervals

Friday, (4/3)

  • Group I: 1 Mile Run or 10 Minute Run
  • Group II: 1.5 Mile Run or 15 Minute Run
  • Group III: 2.5 Mile Run or 25 Minute Run
  • Group IV: 3 Mile Run or 30 Minute Run
  • Group V: 4 Mile Run or 40 Minute Run

Saturday, (4/4)

  • Groups I & II: 20 Minute Run consisting of 1st 5 Minutes @ 60% /Next 10 Minutes @ 80% /Last 5 Minutes @ 90%
  • Groups III & IV: 30 Minute Run consisting of 1st 5 Minutes @ 60% /Next 15 Minutes @ 80% /Next 5 Minutes @ 90% /Last 5 Minutes @ 75%
  • Group V: 40 Minute Run consisting of 1st 10 Minutes @ 60% /Next 20 Minutes @ 80% /Next 5 Minutes @ 90% /Last 5 Minutes @ 75%

Sunday, (4/5)

  • Group I: 2 Mile Run or 20 Minute Run
  • Group II: 3 Mile Run or 30 Minute Run
  • Groups III & IV: 4 Mile Run or 40 Minute Run
  • Group V: 5 Mile Run or 50 Minute Run
Workout for Week of March 23rd
Mar 21, 2020 12:39 PM

Monday, (3/23)

  • Group I: 2 Mile Run or 20 Minute Run
  • Group II: 2.5 Mile Run or 25 Minute Run
  • Group III: 3.5 Mile Run or 35 Minute Run
  • Group IV: 4 Mile Run or 40 Minute Run
  • Group V: 5 Mile Run or 50 Minute Run

Tuesday, (3/24)

  • Warm-up Run: Parkcrest Route
  • Group I: 1x 1200m. /800m. /400m.
  • Group II: 1x 1200m. /800m. /400m. /600m. /400m.
  • Group III: 1x 1200m. /600m. /400m. /800m.; 1x 1000m. /400m. /600m.
  • Group IV: 1x 1000m. /2000m. /1600m. /800m.; 1x 400m. /600m. /400m.
  • Group V: 1x 1000m. /2000m. /1600m. /800m.; 1x 1000m. /600m. /400m.
  • 400m. Runners: 2x 600m. /300m. /200m. /150m.
  • Cool Down Run

Wednesday, (3/25)

  • Groups I & II: 20 Minute Run with 3x 60 sec. and 6x 30 sec. surges during run
  • Group III: 25 Minute Run with 4x 60 sec. and 8x 30 sec. surges during run
  • Groups IV & V: 30 Minute Run with 6x 60 sec. and 10x 30 sec. surges during run

Thursday, (3/26)

  • Warm-up Run: Olympia Route
  • Group I: 1x 500m. /1000m. /300m.; 1x 200m. /400m.
  • Group II: 1x 500m. /1000m. /300m.; 1x 400m. /800m. /200m. /400m. /200m.
  • Group III: 1x 400m. /600m. /800m. /1000m. /600m. /400m. /200m.; 1x 400m. /800m. /200m.
  • Group IV: 1x 400m. /600m. /800m. /1200m. /1000m. /500m. /300m.; 1x 400m. /800m. /200m. /400m.
  • Group V: 1x 400m. /600m. /800m. /1200m. /1000m. /500m. /300m.; 1x 1000m. /400m. /600m. /400m.
  • 400m. Runners: 1x 200m. /200m. /500m. /200m. /200m.; 1x 150m. /150m. /400m. /150m. /150m.
  • Cool Down Run

Friday, (3/27)

  • Group I: 1 Mile Run or 15 Minute Run
  • Group II: 1.5 Mile Run or 20 Minute Run
  • Group III: 2.5 Mile Run or 30 Minute Run
  • Groups IV & V: 3 Mile Run or 35 Minute Run

Saturday, (3/28)

  • Group I: 2.5 Mile Run or 30 Minute Run
  • Group II: 4 Mile Run or 40 Minute Run
  • Group III: 5 Mile Run or 50 Minute Run
  • Group IV: 6 Mile Run or 60 Minute Run
  • Group V: 7 Mile Run or 70 Minute Run

Sunday, (3/28)

  • Group I: 2 Mile Run or 20 Minute Run
  • Group II: 3 Mile Run or 30 Minute Run
  • Group III: 4 Mile Run or 40 Minute Run
  • Groups IV & V: 5 Mile Run or 50 Minute Run
Workout for Week of March 16th
Mar 14, 2020 10:32 AM

Monday, (3/16)

  • Group I: 20 Minute Run
  • Group II: 25 Minute Run
  • Group III: 35 Minute Run
  • Group IV: 40 Minute Run
  • Group V: 50 Minute Run

Tuesday, (3/17)

  • Warm-up Run: Olympia Route
  • Group I: 1x 1200m. /600m. /400m.
  • Group II: 1x 1200m. /600m. /600m. /400m.
  • Group III: 1x 1200m. /600m. /600m. /1200m. /400m. /400m.
  • Group IV: 1x 1200m. /600m. /600m. /1200m.; 1x 1000m. / 400m. /400m. /1000m.
  • Group V: 1x 1200m. /600m. /600m. /1200m.; 1x 1000m. /400m. /400m. /1000m.; 500m. /300m. /300m. /500m.
  • 400m. Runners: 1x 400m. /800m. /400m. /200m. /200m.
  • Cool Down Run

Wednesday,(3/18)

  • Groups I & II: 2 Mile Quick Pace Run, (Timed)
  • Groups III & IV: 3 Mile Quick Pace Run, (Timed)
  • Group V: 4 Mile Quick Pace Run, (Timed)

Thursday, (3/19)

  • Warm-up Run: Olympia Route
  • Group I: 1x 500m. /1000m. /300m. /400m.
  • Group II: 1x 500m. /1000m. /300m. /400m. /800m.
  • Group III: 1x 500m. /1000 /300m.; 2x 400m. /800m. /200m.
  • Group IV: 2x 500m. /1000 /300m.; 2x 400m. /800m. /200m.
  • Group V: 2x 500m. /1000m. /300m.; 2x 400m. /800m. /200m.; 1x 400m. /200m. /400m.
  • 400m. Runners: 1x 500m. /300m. /300m. /150m.; 1x 200m. /300m. /400m. /200m.
  • Cool Down Run

Friday, (3/20)

  • Groups I & II: 2 Mile Run
  • Groups III & IV: 3 Mile Run
  • Group V: 4 Mile Run

Saturday, (3/21)

  • Group I: 2.5 Mile Run or 25 Minute Run
  • Group II: 3 Mile Run or 35 Minute Run
  • Group III: 4 Mile Run or 45 Minute Run
  • Group IV: 5.5 Mile Run or 55 Minute Run
  • Group V: 6.5 Mile Run or 70 Minute Run

Sunday, (3/22)

  • Group I: 20 Minute Run
  • Group II: 30 Minute Run
  • Group III: 40 Minute Run
  • Group IV: 50 Minute Run
  • Group V: 60 Minute Run

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