| #### | Monday, August 31, 2009 | ||||
| Site: Boettler Park | |||||
| Sets | Reps | Load | Training Demand: 2.5 | ||
| Warmup | |||||
| 50' | Easy Run | ||||
| 4 | Rhythm 200 [200j] | ||||
| Cooldown | |||||
| Tuesday, September 1, 2009 | |||||
| Site: Outdoor Track | |||||
| Sets | Reps | Load | Training Demand: 2 | ||
| Warmup | |||||
| Hurdle Drills | |||||
| Easy Run | |||||
| Core Exercises | |||||
| Cooldown | |||||
| Wednesday, September 2, 2009 | |||||
| Site: Memorial Parkway | |||||
| Sets | Reps | Load | Training Demand: 4 | ||
| Warmup | |||||
| Intervals | |||||
| 8 | 400 [on 2:15, ~5'] | ||||
| 4 | 400 [on 3:00] | ||||
| Cooldown | |||||
| Thursday, September 3, 2009 | |||||
| Site: Firestone Park | |||||
| Sets | Reps | Load | Training Demand: 2.5 | ||
| Warmup | |||||
| Easy Run | |||||
| 6 | Rhythm 200 [200j] | ||||
| Cooldown | |||||
| Friday, September 4, 2009 | |||||
| Site: Outdoor Track | |||||
| Sets | Reps | Load | Training Demand: 1.5 | ||
| Warmup | |||||
| Easy Run | |||||
| 4 | 150 [150w] | ||||
| 2 | Pillar Circuit: | ||||
| 15 V-ups | |||||
| 20 Leg Toss | |||||
| 20 Crunches | |||||
| 15 Back Hypers | |||||
| 12 L-overs | |||||
| 20 Side Ups | |||||
| 12 Double-leg Eagles | |||||
| 45" Low-level Bicycle | |||||
| 10 Pelvic Tilt Isometrics (5 count) | |||||
| 30 Pelvic Tilt Leg Crunches | |||||
| Cooldown | |||||
| Saturday, September 5, 2009 | |||||
| Site: Firestone Park | |||||
| Sets | Reps | Load | Training Demand: 5 | ||
| Compete at Tommy Evans Invitational | |||||
| Sunday, September 6, 2009 | |||||
| Site: | |||||
| Sets | Reps | Load | Training Demand: 2.5 | ||
| Long Run | |||||