| #### | Monday, October 5, 2009 | ||||
| Site: Goodyear Park | |||||
| Sets | Reps | Load | Training Demand: 3.75 | ||
| Warmup | |||||
| 4 | 200 [30", ~5'] | ||||
| 6 | 1000 @ LT [70j] | ||||
| Cooldown | |||||
| Tuesday, October 6, 2009 | |||||
| Site: Outdoor Track | |||||
| Sets | Reps | Load | Training Demand: 2 | ||
| AM: Akron Circuit (optional) | |||||
| Easy Run/Cross Train | |||||
| Drills | |||||
| Cooldown | |||||
| Wednesday, October 7, 2009 | |||||
| Site: Ledges | |||||
| Sets | Reps | Load | Training Demand: 4 | ||
| Warmup | |||||
| 4 | 200 [30", ~5'] | ||||
| 2 | Intervals | ||||
| 1000 [200j] | |||||
| 800 [200j] | |||||
| 600 [~5'] | |||||
| Cooldown | |||||
| Thursday, October 8, 2009 | |||||
| Site: Goodyear Park | |||||
| Sets | Reps | Load | Training Demand: 2.5 | ||
| AM: Akron Circuit (optional) | |||||
| Easy Run | |||||
| 4 | Rhythm 200 [200j] | ||||
| Cooldown | |||||
| Friday, October 9, 2009 | |||||
| Site: Outdoor Track | |||||
| Sets | Reps | Load | Training Demand: 1.5 | ||
| Easy Run | |||||
| 4 | 150 (50/50/50) | ||||
| 2 | Pillar Circuit | ||||
| Cooldown | |||||
| Saturday, October 10, 2009 | |||||
| Site: Ledges | |||||
| Sets | Reps | Load | Training Demand: 4 | ||
| Warmup | |||||
| Intervals | |||||
| 4 | 1600 @ 6:15, 6:00, 5:45, ?) [~3'] | ||||
| Cooldown | |||||
| Sunday, October 11, 2009 | |||||
| Site: | |||||
| Sets | Reps | Load | Training Demand: 2 | ||
| Long Run | |||||