Akron Cross Country
| Men's Workouts | Women's Workouts | |||||||||
| #### | Monday, November 3, 2003 | #### | Monday, November 3, 2003 | |||||||
| Site: Bike & Hike Trail | Site: Bike & Hike Trail | |||||||||
| Sets | Reps | Load | Training Demand: 2.5 | Sets | Reps | Load | Training Demand: 2.5 | |||
| 80' | Longer Run | Long Run (15" pickup every 8') | ||||||||
| Tuesday, November 4, 2003 | Tuesday, November 4, 2003 | |||||||||
| Site: Outdoor Track | Site: Outdoor Track | |||||||||
| Sets | Reps | Load | Training Demand:2 | Sets | Reps | Load | Training Demand:2 | |||
| Warmup (15' Easy Run) | AM: Long Pool Workout | |||||||||
| 4 | 100 m | 5 Laps Swimming | ||||||||
| 20' | Easy Run | 3' Medium Running | ||||||||
| Cooldown | 2' High-knee Sprint | |||||||||
| 2' Butt-kick Running | ||||||||||
| Wednesday, November 5, 2003 | 2' Straight-leg Bound | |||||||||
| Site: Outdoor Track | 5 | 45" Fast Running [15"] | ||||||||
| Sets | Reps | Load | Training Demand: 4 | 2' Easy Running | ||||||
| Warmup | 1' Abduct/Adduct (no Aqua Jogger) | |||||||||
| 5 | 400 m (5km RP) | 1' Straight-leg Bound (no Aqua Jogger) | ||||||||
| 4000 m (10km RP) | 1' Tread Water (no Aqua Jogger) | |||||||||
| 5 | 400 m (5km RP) | 2' Hard Run (no Aqua Jogger) | ||||||||
| Pedestal Exercises | 2' Easy Running | |||||||||
| Cooldown w/ Ankle Series | 5 | 45" Fast Running [15"] | ||||||||
| 3' Easy Running | ||||||||||
| Thursday, November 6, 2003 | 1' Abduct/Adduct (no Aqua Jogger) | |||||||||
| Site: TBA | 1' Straight-leg Bound (no Aqua Jogger) | |||||||||
| Sets | Reps | Load | Training Demand: 2 | 1' Tread Water (no Aqua Jogger) | ||||||
| Warmup | 2' Hard Run (no Aqua Jogger) | |||||||||
| Easy Run | Warmup | |||||||||
| Rhythm 200 [200j] | Akron Circuit | |||||||||
| Cooldown | Easy Run | |||||||||
| Cooldown | ||||||||||
| Friday, November 7, 2003 | ||||||||||
| Site: Goodyear (weather dependent) | Wednesday, November 5, 2003 | |||||||||
| Sets | Reps | Load | Training Demand: 4 | Site: Outdoor Track | ||||||
| Warmup | Sets | Reps | Load | Training Demand: 4 | ||||||
| 2000 m | Warmup | |||||||||
| 1600 m | 3200 @ LT then directly into | |||||||||
| 1200 m | 3000 @ 6km pace [10' ER] | |||||||||
| 8000 m | 1600 (1000 @ 6km pace then each 200 faster | |||||||||
| 400 m | Pedestal Exercises | |||||||||
| Cooldown | Cooldown w/ Ankle Series | |||||||||
| Saturday, November 8, 2003 | Thursday, November 6, 2003 | |||||||||
| Site: Bonus Day | Site: TBA | |||||||||
| Sets | Reps | Load | Training Demand: | Sets | Reps | Load | Training Demand: 2 | |||
| On your own | AM: Akron Circuit | |||||||||
| Warmup | ||||||||||
| Sunday, November 9, 2003 | Easy Run | |||||||||
| Site: Your choice | Rhythm 200 [200j] | |||||||||
| Sets | Reps | Load | Training Demand: 2 | Cooldown | ||||||
| Long Run | ||||||||||
| On Your Own | Friday, November 7, 2003 | |||||||||
| Long Run | Site: Towpath @ 303 | |||||||||
| Site: Your choice | Sets | Reps | Load | Training Demand: 4 | ||||||
| Sets | Reps | Load | Training Demand: 2 | Warmup | ||||||
| Long Run | 6M | Dynamic Run | ||||||||
| AZ, MS: 3x (1M MR, 1M HR) | ||||||||||
| JC, BS, KJ, RZ, JF: | ||||||||||
| (2M MR, 1M ER, 1M MR, 1M ER, 1M HR) | ||||||||||
| Cooldown | ||||||||||
| Saturday, November 8, 2003 | ||||||||||
| Site: Bonus Day | ||||||||||
| Sets | Reps | Load | Training Demand: | |||||||
| Sunday, November 9, 2003 | ||||||||||
| Site: Your choice | ||||||||||
| Sets | Reps | Load | Training Demand: 2 | |||||||
| Long Run | ||||||||||