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UPDATE: Our club has recently moved to a new website! Check it out at psuclubxc.com to see the weekly runs.
Practices now start at 4:30pm at Rec Hall. During the winter months, we usually do a lot of middle-distance runs. Check below for all of the workouts from this past fall season!
Feel free to suggest what you would like to do! Click Race Schedule to view a list of races from the spring and fall!
New Workouts
2/27/12- 3/2/12
Date |
Workout |
Mileage (approx.) |
2/27/12 |
Groves |
8-9 |
2/28/12 |
|
4.75 |
2/29/12 |
Water Tower |
5.5 |
3/1/12 |
|
4.95 |
3/2/12 |
Outer Rim |
4.5 |
2/13/12- 2/17/12
Date |
Workout |
Mileage (approx.) |
2/13/12 |
Blue and White |
9 |
2/14/12 |
|
4 |
2/15/12 |
Ag Tunnel |
~6 |
2/16/12 |
|
5.5 |
2/17/12 |
THON!! |
46 hours of dancing |
2/6/12- 2/10/12
Date |
Workout |
Mileage (approx.) |
2/6/12 |
Groves |
8-9 |
2/7/12 |
|
~5.5-6 |
2/8/12 |
Burrowes |
4.6 |
2/9/12 |
|
6.5 |
2/10/12 |
Outer Rim |
4.5 |
1/30/12- 2/3/12
Date |
Workout |
Mileage (approx.) |
1/30/12 |
Lowes Loop |
6.5 |
1/31/12 |
|
5 |
2/1/12 |
Water Tower |
5.5 |
2/2/12 |
|
6 |
2/3/12 |
Leave for Canning/Golf Course |
3.5 |
1/23/12- 1/27/12
Date |
Workout |
Mileage (approx.) |
1/23/12 |
Water Tower |
5.5 |
1/24/12 |
|
4.95 |
1/25/12 |
Blue and White |
9 |
1/26/12 |
|
4.6 |
1/27/12 |
Mile series/Campus Loop |
3.5 |
1/16/12- 1/20/12
Date |
Workout |
Mileage (approx.) |
1/16/12 |
Extended Burrowes |
6.3 |
1/17/12 |
|
4 |
1/18/12 |
Blue and White |
9 |
1/19/12 |
|
~6 |
1/20/12 |
Leave for Canning (or Golf Course) |
3.5 |
12/05/11 - 12/09/11
Date |
Workout |
Mileage (approx.) |
12/05/11 |
Lowe's Loop |
6.5 |
12/06/11 |
|
4.75 |
12/07/11 |
21 |
6 |
12/08/11 |
|
5.5 |
12/09/11 |
Hit and Run |
4 |
11/28/11 - 12/03/11
Date |
Workout |
Mileage (approx.) |
11/28/11 |
Ag Tunnel |
~6 |
11/29/11 |
|
4.75 |
12/01/11 |
Slab Cabin OR Hibiscus |
7.5 OR 5 |
12/02/11 |
|
4.95 |
12/03/11 |
Canning Weekend! (Or Golf Course) |
3.6 |
11/8/11 - 11/12/11
Date |
Workout |
Mileage (approx.) |
11/8/11 |
Water Tower - Four Hills |
6.5 |
11/9/11 |
Boys: 5x1000m @ Tempo Girls: 4x1000m @ Tempo on Sunset
|
4.61 |
11/10/11 |
Burrowes |
4.61 |
11/11/11 |
|
4.3 |
11/12/11 |
Travel day for NATIONALS! |
|
1
10/29/11 - 11/4/11
Date |
Workout |
Mileage (approx.) |
10/31/11 |
Groves |
7 to 9 |
11/1/11 |
Boys: 1xmile, 2x1000m, 1x800m, Girls: 1xmile, 1x1000m, 1x800 OR Burrowes
|
4.61 |
11/2/11 |
Hibiscus |
5 |
11/3/11 |
15min @ Tempo on Sunset to Track 4x200m Or Four Hills
|
4 |
11/4/11 |
The Final Countdown Race @ IM fields! |
6k, 8k |
10/24/11 -10/28/11
Date |
Workout |
Mileage (approx.) |
10/24/11 |
Blue and White |
9 |
10/25/11 |
Boys: 2x1000, 1xmile, 4x400 Girls: 1x1000, 1xmile, 4x400 OR Reverse Lowes Loop
|
6.5 |
10/26/11 |
Surprise Workout OR Tour de State College |
4.95 |
10/27/11 |
Burrowes into striders on Golf Course
|
4.61 |
10/28/11 |
Travel Day for Regionals!! |
|
10/18/11 - 10/22/11
Date |
Workout |
Mileage (approx.) |
10/17/11 |
Innovation Tunnel or Ag Tunnel |
8.5 OR 6 |
10/18/11 |
Boys: 8-10 400m @ 3k pace Girls: 6-8 400m @ 3k pace OR Hit and Run
|
4 |
10/19/11 |
Water Tower |
5.5 |
10/20/11 |
Step down fartlek Boys: 8 mi on Groves, Girls: 6 mi on Sunset
|
6 to 8 |
10/21/11 |
Golf Course |
3.65 |
10/10/11 - 10/14/11
Date |
Workout |
Mileage (approx.) |
10/10/11 |
Centre Hills OR Tour de State College |
9.1 OR 5 |
10/11/11 |
Boys: 6x1000m repeats Girls: 4x1000m repeats OR Water Tower
|
6 |
10/12/11 |
Burrowes OR Extended Burrowes |
4.6 OR 6 |
10/13/11 |
Boys: 4-5 Hill repeats Girls: 2 Hill repeats OR Four Hills
|
4 |
10/14/11 |
HOMECOMING! (IM building @ 4:20) |
|
10/3/11 - 10/7/11
Date |
Workout |
|
10/3/11 |
Groves |
7 to 9 |
10/4/11 |
Boys: 1K,2K,3K,2K,1K Girls: 1K,2K,3K,1K @10K Pace OR Four Hills
|
4 |
10/5/11 |
Slab Cabin |
7.5 |
10/6/11 |
|
4.6 |
10/7/11 |
Leave for Slippery Rock! OR Golf Course |
3.6 |
9/26/11 -9/30/11
Date |
Workout |
Mileage (approx.) |
9/26/11 |
Slab Cabin |
7.5 |
9/27/11 |
(4-6) (5-7) x 1000m Repeats OR Run & Hit
|
4 |
9/28/11 |
2 x 10 min Tempo OR Four Hills |
4 |
9/29/11 |
|
5 |
9/30/11 |
Course Preview |
4 |
9/19/11 - 9/23/11
Date |
Workout |
Mileage (approx.) |
9/19/11 |
Blue and White |
9 |
9/20/11 |
5-8 800m Repeats @5K Pace OR Burrowes
|
4.61 |
9/21/11 |
15 - 25 min Tempo on Sunset OR Water Tower |
5.5 |
9/22/11 |
|
6 |
923/11 |
Golf Course |
3.6 |
9/12/11 - 9/16/11
Date |
Workout |
Mileage (approx.) |
9/12/11 |
Groves |
7 to 9 |
9/13/11 |
20 - 30 min Tempo OR Out/Back on Sunset
|
6 |
9/14/11 |
Tour de State College |
5 |
9/15/11 |
3-5 Mile Repeats @ 10K Pace
|
6-7 |
916/11 |
Run & Hit |
4 |
9/5/11 - 9/9/11
Date |
Workout |
Mileage (approx.) |
9/5/11 |
Burrowes |
4.6 |
9/6/11 |
3-5 Mile Repeats @ Tempo Pace OR Reverse 4 Hills
|
3 to 5 OR 4 |
9/7/11 |
Lowes Loop |
6.5 |
9/8/11 |
6-10 Golf Course Hill Repeats OR Outer Rim
|
4.5 |
9/9/11 |
Hibiscus |
5.5 |
8/29/11 - 9/2/11
Date |
Workout |
Mileage (approx.) |
8/29/11 |
Blue & White OR Outer Rim |
8.5 OR 4.5 |
8/30/11 |
1-3 x 10 min Tempo on Sunset Trails OR 4 Hills
|
6.5 OR 4 |
8/31/11 |
Hit and Run |
4 |
9/1/11 |
Water Tower OR Golf Course
|
5.5 or 3.6 |
9/2/11 |
Fun Day Friday!! |
3-4 |
8/22/11 - 8/26/11
Date |
Workout |
Mileage (approx.) |
8/22/11 |
The Outer Rim |
4.5 |
8/23/11 |
Four Hills/ Ag Tunnel |
4/6 |
8/24/11 |
Burrowes |
4.61 |
8/25/11 |
Out & Back on Sunset Trails |
4 to 6 |
8/26/11 |
Golf Course Fun day! |
3.6 |
Old Workouts
1/24/11 - 1/28/11
Date |
Workout |
Mileage (approx.) |
1/24/11 |
The Outer Rim |
4.5 |
1/25/11 |
Reverse Ag Tunnel |
6 |
1/26/11 |
Burrowes |
4.61 |
1/27/11 |
Water Tower |
5.5 |
1/28/11 |
Mile Series (4:45 at indoor track) OR Campus Loop |
5K |
1/31/11 - 2/4/11
Date |
Workout |
Mileage (approx.) |
1/31/11 |
Tour de State College |
4.95 |
2/1/11 |
Ag Tunnel |
6 |
2/2/11 |
Burrowes |
4.61 |
2/3/11 |
Hibiscus |
5.5 |
2/4/11 |
Campus Loop |
5K |
2/7/11 - 2/11/11
Date |
Workout |
Mileage (approx.) |
2/7/11 |
Water Tower |
5.5 |
2/8/11 |
The Outer Rim |
4.5 |
2/9/11 |
Four Hills-Fox Hollow |
5 |
2/10/11 |
Blue and White |
8.5 |
2/11/11 |
Travel Day for Canning |
|
2/14/11 - 2/18/11
Date |
Workout |
Mileage (approx.) |
2/14/11 |
Burrowes |
4.61 |
2/15/11 |
Hibiscus |
5.5 |
2/16/11 |
Gamelands Out and Back |
4 to 6 |
2/17/11 |
Blue and White |
8.5 |
2/18/11 |
THON!!!!!!!!! |
|
2/21/11 - 2/25/11
Date |
Workout |
Mileage (approx.) |
2/21/11 |
Campus Loop |
5K |
2/22/11 |
Water Tower |
5.5 |
2/23/11 |
Tour de State College |
4.95 |
2/24/11 |
Extended Burrowes |
6.3 |
2/25/11 |
Four Hills-Fox Hollow |
5 |
2/28/11 - 3/4/11
Date |
Workout |
Mileage (approx.) |
2/28/11 |
Blue and White |
8.5 |
3/1/11 |
Four Hills-Ag Tunnel |
5.5 |
3/2/11 |
Slab Cabin |
7.5 |
3/3/11 |
Gamelands Out and Back |
4 to 6 |
3/4/11 |
Burrowes |
4.61 |
3/14/11-3/18/11
Date |
Workout |
Mileage (approx.) |
3/14/11 |
Hibiscus |
5.5 |
3/15/11 |
2x1200, 3x800 on outdoor track OR Lowe's Loop
|
6.5 |
3/16/11 |
Burrowes |
4.61 |
3/17/11 |
3-4 Mile Repeats on Sunset OR Ag Tunnel
|
6 |
3/18/11 |
Golf Course OR Accuweather |
3.61 OR 4.5 |
3/21/11 - 3/25/11
Date |
Workout |
Mileage (approx.) |
3/21/11 |
Slab Cabin |
7.5 |
3/22/11 |
20-25 min Tempo on Sunset Trail OR Water Tower
|
5.5 |
3/23/11 |
Four Hills-Ag Tunnel |
5.5 |
3/24/11 |
6-10 400m repeats on track OR Tour de State College
|
4.95 |
3/25/11 |
The Outer Rim-Backwards Burrowes |
6.3 |
3/28/11 - 4/1/11
Date |
Workout |
Mileage (approx.) |
3/28/11 |
Blue and White |
8.5 |
3/29/11 |
4x200, 3x1000,4x200 OR Water Tower
|
5.5 |
3/30/11 |
Water Weather |
5.5 |
3/31/11 |
20-25 min Tempo on Sunset Trail OR Lowe's Loop
|
6.5 |
4/1/11 |
Hibiscus OR Travel Day for Boston |
5 |
4/4/11 - 4/8/11
Date |
Workout |
Mileage (approx.) |
4/4/11 |
Center Hills |
9.1 |
4/5/11 |
Burrowes OR 2x2 mile tempo
|
4.65 |
4/6/11 |
Twenty - One |
6.5 |
4/7/11 |
|
6 |
4/8/11 |
Golf Course or Accuweather (Fun Day Friday!) |
3.6 OR 4.5 |
4/11/11-4/15/11
Date |
Workout |
Mileage (approx.) |
4/11/11 |
Groves |
8.5 |
4/12/11 |
|
5.5 |
4/13/11 |
Tour de State College |
4.95 |
4/14/11 |
Hibiscus OR 2x20 min Tempo
|
5.5 |
4/15/11 |
Accuweather |
4.5 |
4/18/11 - 4/22/11
Date |
Workout |
Mileage (approx.) |
4/18/11 |
Blue and White |
9 |
4/19/11 |
|
5.5 |
4/20/11 |
Lowes Loop |
6.5 |
4/21/11 |
6-7 mile tempo @ Half Marathon pace OR Four Hills-Fox Hollow
|
5.5 |
4/22/11 |
Burrowes |
4.61 |
|