| #### | Monday, September 7, 2009 | ||||
| Site: Quail Hollow | |||||
| Sets | Reps | Load | Training Demand: 2.5 | ||
| Long Easy Run | |||||
| Cooldown | |||||
| Tuesday, September 8, 2009 | |||||
| Site: Outdoor Track | |||||
| Sets | Reps | Load | Training Demand: 4 | ||
| Warmup | |||||
| Intervals | |||||
| 4 | 1500 @ LT [100j] | ||||
| 4 | 200 [200j] | ||||
| Cooldown | |||||
| Wednesday, September 9, 2009 | |||||
| Site: Silver Creek Park | |||||
| Sets | Reps | Load | Training Demand: 2.5 | ||
| Warmup | |||||
| Easy Run | |||||
| 5 | Rhythm 200 [200j] | ||||
| Cooldown | |||||
| Thursday, September 10, 2009 | |||||
| Site: Outdoor Track | |||||
| Sets | Reps | Load | Training Demand: 2.5 | ||
| AM: Akron Circuit (optional) | |||||
| Easy Run | |||||
| Drills | |||||
| Cooldown | |||||
| Friday, September 11, 2009 | |||||
| Site: Goodyear Park | |||||
| Sets | Reps | Load | Training Demand: 4 | ||
| Warmup | |||||
| 2 | Intervals | ||||
| Murray Hill Loop [400j] | |||||
| 1000 @ LT [270j] | |||||
| 600 @ Fast [400j] | |||||
| Cooldown | |||||
| Saturday, September 12, 2009 | |||||
| Site: | |||||
| Sets | Reps | Load | Training Demand: | ||
| Bonus Day | |||||
| Sunday, September 13, 2009 | |||||
| Site: | |||||
| Sets | Reps | Load | Training Demand: 2.5 | ||
| Long Run | |||||