Akron Cross Country
| ##### | Monday, September 30, 2002 | ||
| Site: Cascade Locks | |||
| W | M | Training Demand: 3 | |
| Warmup | |||
| 4M | 6M | Medium Run | |
| 2M | 2M | Easy Run | |
| Commando Circuit: (2x) | |||
| 30 MB Situps | |||
| 20/15 Pushups | |||
| 60" Low-Level Bicycle | |||
| 8 6-Count Burpees | |||
| Cooldown | |||
| ##### | Tuesday, October 1, 2002 | ||
| Site: Goodyear Park | |||
| W | M | Training Demand: 4 (bring spikes) | |
| Warmup | |||
| 4 | 4 | 200 [30", 5'] | |
| 5 | 7 | 1000 (800 @ RPE + Shift last 200) [3'] | |
| Overhead Series | |||
| Cooldown w/ Ankle Series | |||
| ##### | Wednesday, October 2, 2002 | ||
| Site: Campus | |||
| W | M | Training Demand: 2 | |
| Warmup | |||
| Easy Run | |||
| 5 | 5 | Rhythm 200 [200j] | |
| Core Exercises: (2x) | |||
| 20 Single-leg MB Chestpass (per leg) | |||
| 30 MB Situps | |||
| 30 MB Solo-Twists | |||
| 15 Back Hypers | |||
| 15/20 Pushups | |||
| Cooldown | |||
| Thursday, October 3, 2002 | |||
| Site: South Bend, IN | |||
| W | M | Training Demand: 1 | |
| Warmup | |||
| Preview course | |||
| Strides at start and finish | |||
| 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, October 4, 2002 | |||
| Site: South Bend, IN | |||
| W | M | Training Demand: 5 | |
| Compete at Notre Dame Invitational | |||
| 2:45 pm Men's Gold Division 8km race | |||
| 4:15 pm Women's Blue Division 5km race | |||
| Saturday, October 5, 2002 | |||
| Site: | |||
| W | M | Training Demand: 0 | |
| Off | |||
| Sunday, October 6, 2002 | |||
| Site: Your choice | |||
| W | M | Training Demand: 2 | |
| ~90' | ~90' | Long Run | |