Akron Cross Country
| Men's Workouts | Women's Workouts | |||||||||
| #### | Modnay, October 27, 2003 | #### | Monday, October 20, 2003 | |||||||
| Site: Outdoor Track | Site: Outdoor Track | |||||||||
| Sets | Reps | Load | Training Demand: 3 | Sets | Reps | Load | Training Demand: 4 | |||
| Warmup (15' Easy Run) | Warmup | |||||||||
| 4 | 100 m | 3-4 | 1500 @ LT [100j] | |||||||
| 20' Easy Run (with 5' pickup) | 4 | 200 @ 37-39" [200j] | ||||||||
| Cooldown | 2 | Core Exercises: | ||||||||
| 5 OHB | ||||||||||
| Tuesday October 28, 2003 | 30 MB Situps | |||||||||
| Site: TBA | 40 SL MB Chestpass | |||||||||
| Sets | Reps | Load | Training Demand: 2 | 15 Back Hypers | ||||||
| Warmup | Cooldown w/ Ankle Series | |||||||||
| 45' Easy Run | ||||||||||
| Striders | Tuesday, October 21, 2003 | |||||||||
| Cooldown w/ankle series | Site: Outdoor Track | |||||||||
| Sets | Reps | Load | Training Demand: 2 | |||||||
| Warmup | ||||||||||
| Wednesday October 29, 2003 | Low Impact Circuit | |||||||||
| Site: Mayfair CC | 15 V-ups | |||||||||
| Sets | Reps | Load | Training Demand: 4 | 10 Pushups | ||||||
| Warmup (15' Easy Run) | 60" MB Chestpass | |||||||||
| 1 | 1000 m (jog to 1 M mark) | 30 BW Squats | ||||||||
| 3 M (1' race pace, 2' ER) | 20 MB Situps | |||||||||
| (Jog to 7000 m mark) | 15 Back Hypers | |||||||||
| 1 | 1000 m | 30 Rocky Twists | ||||||||
| Cooldown (15' Easy Run) | 60" Low-level Bicycle | |||||||||
| 6 Good Mornings | ||||||||||
| Thursday October 30, 2003 | 12 L-overs | |||||||||
| Site: Mayfair CC? | 30 Pelvic-tilt Leg Crunches | |||||||||
| Sets | Reps | Load | Training Demand: 1.5 | 10 Pushups | ||||||
| Warmup | 60" MB Chestpass | |||||||||
| 35' | Easy Run | 20' | Easy Run | |||||||
| Strides | 10' Drill | |||||||||
| 2 | Pillar Circuit: | Cooldown | ||||||||
| Cooldown | ||||||||||
| Wednesday, October 22, 2003 | ||||||||||
| Friday Octber 31, 2003 | Site: Mayfair Country Club | |||||||||
| Site: Mayfair CC | Sets | Reps | Load | Training Demand: 4 | ||||||
| Sets | Reps | Load | Training Demand: 5 | Warmup | ||||||
| 5 M Easy Run | 4 | 200 [30", ~5'] | ||||||||
| Striders | 1M @ Fast (1st mile of race effort) [5' ER] | |||||||||
| Cooldown | Pickup Run remainder of course | |||||||||
| (2' Pickups [2']) | ||||||||||
| Saturday November 1, 2003 | Pedestal Exercises | |||||||||
| Site: Mayfair Country Club | Cooldown w/ Ankle Series | |||||||||
| Sets | Reps | Load | Training Demand: | |||||||
| Compete at MAC CHAMPS | Thursday, October 23, 2003 | |||||||||
| Site: TBA | ||||||||||
| Sunday November 2, 2003 | Sets | Reps | Load | Training Demand: 2 | ||||||
| Site: TBA | Warmup | |||||||||
| Sets | Reps | Load | Training Demand: 2 | Easy Run | ||||||
| On Your Own | 4-6 | Rhythm 200 [200j] | ||||||||
| Long Run | 2 | Core Exercises: | ||||||||
| 5 OHB | ||||||||||
| 30 MB Situps | ||||||||||
| 40 SL MB Chestpass | ||||||||||
| 15 Back Hypers | ||||||||||
| Cooldown | ||||||||||
| Friday, October 24, 2003 | ||||||||||
| Site: Outdoor Track | ||||||||||
| Sets | Reps | Load | Training Demand: 1 | |||||||
| Warmup | ||||||||||
| Easy Run | ||||||||||
| Strides at start and finish | ||||||||||
| Pillar Circuit | ||||||||||
| Cooldown | ||||||||||
| Saturday, October 25, 2003 | ||||||||||
| Site: | ||||||||||
| Sets | Reps | Load | Training Demand: 5 | |||||||
| Compete at MAC Championships | ||||||||||
| Sunday, October 26, 2003 | ||||||||||
| Site: Your choice | ||||||||||
| Sets | Reps | Load | Training Demand: 2 | |||||||
| Easy Run | ||||||||||