| Date | Workout | |
| Mon | Nov. 7 | 4k Test |
| Wed | Nov. 9 | 2 x 20 minute Erg 8, 6, 4, 2 22, 24, 26, 28 20 min run |
| Thurs | Nov. 10 | Run, Set up 2 x 15 Weight Circuit |
| Mon | Nov. 14 | Group A 2 x 21 minute Erg 9, 7, 5 22, 24, 26 20 min run |
| Wed | Nov. 16 | Group B 5 x 10 minute Erg 4,3,2,1 24,26,28,30 (5 min rest) |
| Thurs | Nov. 17 | 2 x 20 minute Weight Circuit 20 Min Run |
| Mon | Nov. 21 | 5 x 5 min Erg |
| Wed | Nov. 23 | 3 x 30 minute 4K pace + :20 (bring your iPod) |
| Thurs | Nov. 24 | No School |
| Mon | Nov. 28 | 4k Test |
| Wed | Nov. 30 | 2 x 21 minute Erg 9, 7, 5, 22, 24, 26 20 min run |
| Thur | Dec. 1 | 2 x 20 minute Weight Circuit 20 Min Run |
| Mon | Dec. 5 | Group A 2 x (5 x 4 min on, 1 min off 2K Pace +5 or 6 ) |
| Wed | Dec. 7 | Group B 2 x 35 min Erg |
| Thur | Dec. 8 | 2 x 25 minute Weight Circuit 25 min Run |
| Mon | Dec. 12 | 1, 3, 5, 7, 8, 6, 4, 2 min on, 1 min off @ 2k Pace +:12 |
| Wed | Dec. 14 | 3 x 18 min erg 8, 6, 4 22, 24, 26 20 min run |
| Thur | Dec. 15 | 2 x 30 minute Weight Circuit 30 min Run |
| Mon | Dec. 19 | 4k Test |
| Wed | Dec. 21 | 3 x 30 minute 4K pace + :20 (bring your iPod) |
| Thur | Dec. 22 | 45 minute Weight Circuit |