| #### | Monday, November 9, 2009 | |||
| Site: Firestone Park | ||||
| Sets | Reps | Load | Training Demand: 4 | |
| Warmup | ||||
| Intervals | ||||
| 400 [400j] | ||||
| 800 [800j] | ||||
| 1600 | ||||
| Easy Run | ||||
| Cooldown | ||||
| Tuesday, November 10, 2009 | ||||
| Site: Outdoor Track | ||||
| Sets | Reps | Load | Training Demand: 2 | |
| 20' | Easy Run | |||
| Drills | ||||
| Low-impact Circuit: | ||||
| 15 V-ups | ||||
| 15 Pushups | ||||
| 40 MB Chest Pass | ||||
| 30 BW Squats | ||||
| 20 MB Situps | ||||
| 15 Back Hypers | ||||
| 30 MB Solo Twists | ||||
| 60" Low-level Bicycle | ||||
| 8 Good Mornings | ||||
| 12 L-overs | ||||
| 30 Pelvic-tilt Leg Crunches | ||||
| 15 Pushups | ||||
| 40 MB Chest Pass | ||||
| Strides | ||||
| Cooldown | ||||
| Wednesday, November 11, 2009 | ||||
| Site: Goodyear Park | ||||
| Sets | Reps | Load | Training Demand: 3.5 | |
| Warmup | ||||
| Easy Run | ||||
| 8 | 200 [200j] | |||
| Cooldown | ||||
| Thursday, November 12, 2009 | ||||
| Site: TBA | ||||
| Sets | Reps | Load | Training Demand: 2 | |
| Easy Run | ||||
| Cooldown | ||||
| Friday, November 13, 2009 | ||||
| Site: IU Cross Country Course | ||||
| Sets | Reps | Load | Training Demand: 1 | |
| Preview course | ||||
| Drills | ||||
| Strides at start and finish | ||||
| Cooldown | ||||
| Saturday, November 14, 2009 | ||||
| Site: IU Cross Country Course | ||||
| Sets | Reps | Load | Training Demand: 5 | |
| Compete at Great Lakes Regional | ||||
| Sunday, November 15, 2009 | ||||
| Site: | ||||
| Sets | Reps | Load | Training Demand: | |