Akron Cross Country
| Men's Workouts | Women's Workouts | |||||||||
| #### | Monday, October 6, 2003 | #### | Monday, October 6, 2003 | |||||||
| Site: | Site: Outdoor Track | |||||||||
| Sets | Reps | Load | Training Demand: 2 | Sets | Reps | Load | Training Demand: 2 | |||
| Warmup (15' Easy Run) | Warmup | |||||||||
| 4 - 5 | 100m | 2 | 6 | OHB | ||||||
| 45' | Easy Run | Bounding | ||||||||
| Cooldown | Easy Run | |||||||||
| 10' Drill | ||||||||||
| Tuesday, October 7, 2003 | Weights | |||||||||
| Site: Goodyear Park | Cooldown | |||||||||
| Sets | Reps | Load | Training Demand: 4 (bring spikes) | |||||||
| Warmup | Tuesday, October 7, 2003 | |||||||||
| 8 | Intervals | Site: Firestone Park | ||||||||
| 800 [100j] | Sets | Reps | Load | Training Demand: 4 (bring spikes) | ||||||
| 300 [?] | Warmup | |||||||||
| Cooldown w/ankle series | 4 | 200 [30", ~5'] | ||||||||
| ~3600 @ LT [5'] | ||||||||||
| Wednesday, October 8, 2003 | 3 | Intervals | ||||||||
| Site: | 700 @ RPE [200j] | |||||||||
| Sets | Reps | Load | Training Demand: 2 | 400 @ RPE+ [2' ER] | ||||||
| Warmup | 3 | Hill Running | ||||||||
| 60' | Easy Run | 150 Uphill [30"] | ||||||||
| 5 | Rhythm 200 [200j] | 100 Downhill [250j] | ||||||||
| 2 | Core Exercises: | Pedestal Exercises | ||||||||
| 5 OHB | Cooldown w/ankle series | |||||||||
| 30 MB Situps | ||||||||||
| 40 SL MB Chest Pass | Wednesday, October 8, 2003 | |||||||||
| 15 Back Hypers | Site: Goodyear Park | |||||||||
| Cooldown | Sets | Reps | Load | Training Demand: 2 | ||||||
| Warmup | ||||||||||
| Thursday, October 9, 2003 | Easy Run | |||||||||
| Site: | 5 | Rhythm 200 [200j] | ||||||||
| Sets | Reps | Load | Training Demand: 1.5 | Weights | ||||||
| Warmup | Cooldown | |||||||||
| Preview course | ||||||||||
| Strides at Start and Finish | Thursday, October 9, 2003 | |||||||||
| 2 | Pillar Circuit: | Site: Outdoor Track | ||||||||
| Cooldown | Sets | Reps | Load | Training Demand: 1.5 | ||||||
| Warmup | ||||||||||
| Friday, October 10, 2003 | 2 | 5 | OHB | |||||||
| Site: Delaware, Ohio | Easy Run | |||||||||
| Sets | Reps | Load | Training Demand: 5 | Strides | ||||||
| Compete at All Ohio Championships | 2 | Pillar Circuit | ||||||||
| Cooldown | ||||||||||
| Saturday, October 11, 2003 | ||||||||||
| Site: Your choice | Friday, October 10, 2003 | |||||||||
| Sets | Reps | Load | Training Demand: | Site: Delaware, Ohio | ||||||
| Easy Run (On Your Own) | Sets | Reps | Load | Training Demand: 5 | ||||||
| Compete at All Ohio Championships | ||||||||||
| Sunday, October 12, 2003 | ||||||||||
| Site: TBA | Saturday, October 11, 2003 | |||||||||
| Sets | Reps | Load | Training Demand: 2 | Site: | ||||||
| Long Run | Sets | Reps | Load | Training Demand: | ||||||
| Site: Your choice | Bonus Day | |||||||||
| Sets | Reps | Load | Training Demand: 2 | |||||||
| Long Run | Sunday, October 12, 2003 | |||||||||
| Site: Your choice | ||||||||||
| Sets | Reps | Load | Training Demand: 4 | |||||||
| 8-10M | Long Medium Run | |||||||||