Akron Cross Country
| ##### | Monday, November 4, 2002 | ||
| Site: On campus | |||
| W | M | Training Demand: 2 | |
| Warmup | |||
| Akron Circuit | |||
| Easy Run | |||
| Cooldown | |||
| ##### | Tuesday, November 5, 2002 | ||
| Site: On campus | |||
| W | M | Training Demand: 2 | |
| Warmup | |||
| Easy Run | |||
| 10' Drill | |||
| 2 | Core Exercises: | ||
| 30 MB Situps | |||
| 40 MB SL Chestpass | |||
| 15 Back hypers | |||
| Cooldown | |||
| ##### | Wednesday, November 6, 2002 | ||
| Site: Firestone Park | |||
| W | M | Training Demand: 4 | |
| Warmup | |||
| 4 | 200 [30", ~5'] | ||
| 3 | Hill Circuit: | ||
| 300 @ RPE+ | |||
| 500 @ LT pace effort [100j] | |||
| 400 @ RPE [ER] | |||
| 200 Uphill fast [400 ER] | |||
| 600 @ LT pace effort [100j] | |||
| 2 | Overhead Series | ||
| Cooldown | |||
| Thursday, November 7, 2002 | |||
| Site: TBA | |||
| W | M | Training Demand: 2 | |
| Warmup | |||
| Easy Run | |||
| Rhythm 200 [200j] | |||
| 1 | 1 | Pillar Circuit: | |
| 15 V-ups | |||
| 20 Leg Toss | |||
| 20 Crunches | |||
| 15 Back Hypers | |||
| 12 L-overs | |||
| 20 Side Ups | |||
| 12 Double-leg Eagles | |||
| 45" Low-level Bicycle | |||
| 10 Pelvic Tilt Isometrics (5 count) | |||
| 30 Pelvic Tilt Leg Crunches | |||
| Cooldown | |||
| Friday, November 8, 2002 | |||
| Site: Towpath @ 303 | |||
| W | M | Training Demand: 4 | |
| Warmup | |||
| 6M | Dynamic Run: | ||
| (MR, LT, MR, LT, MR, HR) | |||
| Cooldown | |||
| Saturday, November 9, 2002 | |||
| Site: Your choice | |||
| W | M | Training Demand: 1 | |
| Easy Run | |||
| Sunday, November 10, 2002 | |||
| Site: Your choice | |||
| W | M | Training Demand: 2 | |
| ~60' | Easy Run | ||