| Date | Workout | |
| Tues | Oct. 24 | 30 min erg 16, 8, 6 20, 22, 24 |
| Fri | Oct. 27 | 2 x 20 min erg 8, 6, 4,2 20, 22, 24, 26 |
| Wed | Nov. 1 | 3 x 15 minute Erg 7, 5, 3, 22, 24, 26 |
| Fri | Nov. 3 | 3 x 20 minute Erg 8, 6, 4, 2 22, 24, 26, 28 |
| Tues | Nov. 7 | 4k Test |
| Wed | Nov. 8 | Run, Set up 2 x 15 Weight Circuit |
| Fri | Nov. 10 | No School |
| Tues | Nov. 14 | 3 x 21 minute Erg 9, 7, 5 22, 24, 26 |
| Wed | Nov. 15 | 2 x 20 minute Weight Circuit 20 Min Run |
| Fri | Nov. 17 | 4 x 10 minute Erg 24-26 (5 min rest) |
| Tues | Nov. 21 | 3 x 20 min 8, 6, 4, 2 22,24,24,26 |
| Wed | Nov. 22 | 3 x 30 minute 4K pace + :20 (bring your iPod) |
| Fri | Nov. 24 | No School |
| Tues | Nov. 28 | 3 x 3k @ 4k pace +:01 or :02 6 min rest |
| Wed | Nov. 29 | 2 x 20 minute Weight Circuit 20 Min Run |
| Fri | Dec. 1 | 3 x 24 minute Erg 10, 8, 4 22, 24, 26 |
| Tues | Dec. 5 | 2 x (4 x 6 min on, 1 min off 2K Pace +7 or 8 ) |
| Wed | Dec. 6 | 2 x 35 min erg 4K pace + :12 |
| Fri | Dec. 8 | No School |
| Tues | Dec. 12 | 1, 3, 5, 7, 8, 6, 4, 2 min on, 1 min off @ 4k Pace +:02 or 03 |
| Wed | Dec. 13 | 2 x 25 minute Weight Circuit 25 min Run |
| Fri | Dec. 15 | 4 x 10 minute Erg 24-26 (5 min rest) |
| Tues | Dec. 19 | 4k Test |
| Wed | Dec. 20 | 2 x 25 minute Weight Circuit 25 min Run |
| Fri | Dec. 22 | 3 x 30 minute 4K pace + :20 (bring your iPod) |