Heidi Gross, Haley Hawthorne & Kim Lorentz
| Monday, November 30, 2009 | ||||
| Sets | Reps | Load | Training Demand: 2.5 | |
| Easy Run | ||||
| Sprint Drills | ||||
| Weights | ||||
| Strides | ||||
| Cooldown | ||||
| Tuesday, December 1, 2009 | ||||
| Sets | Reps | Load | Training Demand: 4 | |
| Warmup | ||||
| 1600 | ||||
| 40' | Honest Run | |||
| 800 | ||||
| Cooldown | ||||
| Wednesday, December 2, 2009 | ||||
| Sets | Reps | Load | Training Demand: 2.5 | |
| Easy Run | ||||
| Hurdle Drills | ||||
| Weights | ||||
| Strides | ||||
| Cooldown | ||||
| Thursday, December 3, 2009 | ||||
| Sets | Reps | Load | Training Demand: 2 | |
| Warmup | ||||
| 4 | 150 [150w] | |||
| Easy Run | ||||
| 2 | Core Exercises | |||
| 6 OHB | ||||
| 15 Pushups | ||||
| 30 MB Situps | ||||
| Cooldown | ||||
| Friday, December 4, 2009 | ||||
| Sets | Reps | Load | Training Demand: 4 | |
| Warmup | ||||
| Blood & Guts Hill Circuit | ||||
| Cooldown | ||||
| Saturday, December 5, 2009 | ||||
| Sets | Reps | Load | Training Demand: | |
| Bonus Day | ||||
| Sunday, December 6, 2009 | ||||
| Sets | Reps | Load | Training Demand: 2.5 | |
| Long Run | ||||