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Monday, September 10, 2007 |
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Site: Firestone Park |
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| Sets |
Reps |
Load |
Training Demand: 4 |
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Warmup |
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| 2-3 |
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Firestone Hill Circuit |
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800 @ MR [200
ER] |
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300 @ 5km [200
ER] |
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200 Uphill @
fast [400 ER] |
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700 @ LT [100j +
water] |
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Cooldown |
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Tuesday,
September 11, 2007 |
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Site: Outdoor Track |
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| Sets |
Reps |
Load |
Training Demand: 2 |
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AM: Akron Circuit |
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Warmup |
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Hurdle Drills |
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Easy Run |
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Weights |
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Cooldown |
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Wednesday,
September 12, 2007 |
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Site: Towpath @ 303 |
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| Sets |
Reps |
Load |
Training Demand: 4 |
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Warmup |
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6M |
Dynamic Run |
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(1M HR, 1M ER, 2M MR, 1M ER, 1M HR) |
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Cooldown |
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Thursday,
September 13, 2007 |
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Site: Goodyear Park |
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| Sets |
Reps |
Load |
Training Demand: 2.5 |
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AM: Akron Circuit |
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Warmup |
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Easy Run |
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6-8 |
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Rhythm 200 [200j] |
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Weights |
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Cooldown |
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Friday,
September 14, 2007 |
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Site: Outdoor Track |
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| Sets |
Reps |
Load |
Training Demand: 2 |
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Warmup |
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Easy Run |
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10 |
100m Strides [100j] |
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| 2 |
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Pillar Circuit: |
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15 V-ups |
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20 Leg Toss |
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20 Crunches |
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15 Back Hypers |
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12 L-overs |
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20 Side Ups |
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12 Double-leg
Eagles |
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45"
Low-level Bicycle |
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10 Pelvic
Tilt Isometrics (5 count) |
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30 Pelvic Tilt
Leg Crunches |
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Cooldown |
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Saturday,
September 15, 2007 |
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Site: Ledges (bring
spikes) |
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| Sets |
Reps |
Load |
Training Demand: 4 |
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Warmup |
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4x 200 [30", ~5'] |
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Intervals |
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5 |
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400 @ 5km [on
2', ~5'] |
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1600 @ 5km [~5'] |
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5 |
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400 [400j] |
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Cooldown |
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Sunday,
September 16, 2007 |
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Site: Your choice |
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| Sets |
Reps |
Load |
Training Demand: 2 |
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Long Run |
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