| #### | Thursday, August 18, 2011 | ||||||
| Site: Towpath @ 303 | |||||||
| Sets | Reps | Load | Training Demand: 4 | ||||
| 12' Easy Run | |||||||
| 4 | 100m Strides | ||||||
| ~12' Easy Run | |||||||
| 3M | Threshold Run | ||||||
| Cooldown | |||||||
| PM: Warmup/Cooldown | |||||||
| Friday, August 19, 2011 | |||||||
| Site: Goodyear Park | |||||||
| Sets | Reps | Load | Training Demand: 2 | ||||
| Warmup | |||||||
| 1-3 | Recovery Repeats | ||||||
| ~10' | Easy Run | ||||||
| 6 | 100 Strides (do last set barefoot) | ||||||
| Cooldown | |||||||
| PM: Weights | |||||||
| Saturday, August 20, 2011 | |||||||
| Site: Quail Hollow | |||||||
| Sets | Reps | Load | Training Demand: 2.5 | ||||
| Long Run | |||||||
| Sunday, August 21, 2011 | |||||||
| Site: | |||||||
| Sets | Reps | Load | Training Demand: | ||||
| Bonus Day | |||||||
| #### | Monday, August 22, 2011 | ||||||
| Site: Goodyear Park | |||||||
| Sets | Reps | Load | Training Demand: 4 | ||||
| Warmup | |||||||
| 4 | 200 [30", ~5'] | ||||||
| Intervals | |||||||
| 5 | 1000 @ LT [70j, ~5'] | ||||||
| 4 | 200 [200j] | ||||||
| Cooldown | |||||||
| Tuesday, August 23, 2011 | |||||||
| Site: O-Nat | |||||||
| Sets | Reps | Load | Training Demand: 2.5 | ||||
| Pool Workout | |||||||
| Hurdle Drills | |||||||
| Weights | |||||||
| Cooldown | |||||||
| Wednesday, August 24, 2011 | |||||||
| Site: Memorial Parkway | |||||||
| Sets | Reps | Load | Training Demand: 4 | ||||
| 3M | Easy Run | ||||||
| Warmup | |||||||
| Intervals | |||||||
| 10 | 400 [1'] | ||||||
| Cooldown | |||||||
| Thursday, August 25, 2011 | |||||||
| Site: Firestone Park (bring spikes) | |||||||
| Sets | Reps | Load | Training Demand: 2.5 | ||||
| Easy Run | |||||||
| 4 | Rhythm 200 [200j] | ||||||
| Weights | |||||||
| Cooldown | |||||||
| Friday, August 26, 2011 | |||||||
| Site: Outdoor Track | |||||||
| Sets | Reps | Load | Training Demand: 2 | ||||
| Warmup | |||||||
| Sprint Drills | |||||||
| 4 | 150 @ Fast [100w + 50j] | ||||||
| Easy Run | |||||||
| 2 | Pillar Circuit | ||||||
| Cooldown | |||||||
| Saturday, August 27, 2011 | |||||||
| Site: | |||||||
| Sets | Reps | Load | Training Demand: 2.5 | ||||
| Long Run | |||||||
| Sunday, August 28, 2011 | |||||||
| Site: | |||||||
| Sets | Reps | Load | Training Demand: | ||||
| Bonus Day | |||||||
| #### | Monday, August 29, 2011 | ||||||
| Site: Towpath @ 303 | |||||||
| Sets | Reps | Load | Training Demand: 4 | ||||
| 1M Easy Run | |||||||
| Warmup | |||||||
| 1M Easy Run | |||||||
| 3M | Threshold Run | ||||||
| Cooldown | |||||||
| Tuesday, August 30, 2011 | |||||||
| Site: O-Nat | |||||||
| Sets | Reps | Load | Training Demand: 2.5 | ||||
| Pool Workout | |||||||
| Hurdle Drills | |||||||
| Weights | |||||||
| Cooldown | |||||||
| Wednesday, August 31, 2011 | |||||||
| Site: Ledges | |||||||
| Sets | Reps | Load | Training Demand: 4 | ||||
| Warmup | |||||||
| 4 | 200 [30", ~5'] | ||||||
| Intervals | |||||||
| 4 | 400 [on 3'] | ||||||
| 1600 @ Fast [5'] | |||||||
| 4 | 400 [400j] | ||||||
| Cooldown | |||||||
| Thursday, September 1, 2011 | |||||||
| Site: | |||||||
| Sets | Reps | Load | Training Demand: 2.5 | ||||
| Easy Run | |||||||
| 4 | Rhythm 200 [200j] | ||||||
| Weights | |||||||
| Cooldown | |||||||
| Friday, September 2, 2011 | |||||||
| Site: Outdoor Track | |||||||
| Sets | Reps | Load | Training Demand: 2 | ||||
| Warmup | |||||||
| Sprint Drills | |||||||
| 4 | 150 @ Fast [250j] | ||||||
| Easy Run | |||||||
| 2 | Pillar Circuit | ||||||
| Cooldown | |||||||
| Saturday, September 3, 2011 | |||||||
| Site: | |||||||
| Sets | Reps | Load | Training Demand: 2.5 | ||||
| Long Run | |||||||
| Sunday, September 4, 2011 | |||||||
| Site: | |||||||
| Sets | Reps | Load | Training Demand: | ||||
| Bonus Day | |||||||
| #### | Monday, September 5, 2011 | ||||||
| Site: Firestone Park | |||||||
| Sets | Reps | Load | Training Demand: 4 | ||||
| Warmup | |||||||
| 3 | Firestone Hill Loop [~3'] | ||||||
| Cooldown | |||||||
| Tuesday, September 6, 2011 | |||||||
| Site: O-Nat | |||||||
| Sets | Reps | Load | Training Demand: 2.5 | ||||
| Pool Workout | |||||||
| Hurdle Drills | |||||||
| Weights | |||||||
| Cooldown | |||||||
| Wednesday, September 7, 2011 | |||||||
| Site: Firestone Park | |||||||
| Sets | Reps | Load | Training Demand: 2 | ||||
| Preview Course | |||||||
| Strides at start and finish | |||||||
| 2 | Pillar Circuit | ||||||
| Cooldown | |||||||
| Thursday, September 8, 2011 | |||||||
| Site: Firestone Park | |||||||
| Sets | Reps | Load | Training Demand: 5 | ||||
| Compete in Tommy Evans Invitational | |||||||
| Friday, September 9, 2011 | |||||||
| Site: Outdoor Track | |||||||
| Sets | Reps | Load | Training Demand: 1 | ||||
| Warmup | |||||||
| Cooldown | |||||||
| Saturday, September 10, 2011 | |||||||
| Site: | |||||||
| Sets | Reps | Load | Training Demand: 2.5 | ||||
| Long Run | |||||||
| Sunday, September 11, 2011 | |||||||
| Site: | |||||||
| Sets | Reps | Load | Training Demand: | ||||
| Bonus Day | |||||||