Last week was week 4 of #CoachingRubis and I had my Brooks Beast teammate, Riley Masters and he ran for U of Oklahoma. Here is the workout he gave me for the week:
Sunday March 30, 2014
Long run of 15 miles
Monday March 31, 2014
7 miles in the morning with 5 x 100 strides & core routine; 5 miles in the afternoon
Tuesday April 1, 2014
Workout Day: 3 mile warm-up & cool down, 1 x 1k at tempo effort @ 3:44, 2 sets of 3 x 400 at race pace with 1 min rest between reps & 5 minutes jog between sets @ 85 secsonds, take 5 minutes after you last 400 & switch to spikes. 4 x 200 slightly faster than race pace @ 35 seconds
Wed. April 2, 2014
10 miles easy
Thursday April 3, 2014
5 mile warm up, 3 x 300 with 2 minute jogging rest@ 60 seconds, switch to spikes, 4 x 250 slightly fast than race pace @ 37 seconds, 3 mile cool down
Friday April 4, 2014
7 mile Pre-Meet
Saturday April 5, 2014
Race Day: 6 am-Shake Out run, warm-up, race a 10k at Carroll U Invite @ 40:44 4 second off my pr, 5 mile cool down. That 5 mile cool down was tough
This week is week #5 of #CoachingRubis and I have Matthew Elliott who us Full Time Teacher & Full Time Pro Distance Runner for Brooks
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