Week 6 of Coaching Rubis

Last week was Week 6 of Coaching Rubis and I the abs of distance running as my coaching Jordan McNamara aka J.Mac


Sunday April 13, 2014
Long run of 18 miles


Monday April 14, 2014
5 miles in the morning & 5 miles in afternoon with 8 x 100 strides & 1 mile cool down making it 11 miles


Tuesday April 15, 2014
3 miles in the morning & in the afternoon workout. Afternoon-3 mile warm-up, 5 x 600 @ 2:10 @ 10K pace, 200 meter jog between reps, 3 min jogging rest after 600 then 2 x 300 at 58 secs. with 1:30 jogging rest & 2 miles cool down making it 8 miles & making the day 11 miles


Wednesday April 16, 2014
Pre-Meet: 40 min jog with 6 x 100 easy built strides & a few 10-15 second pick ups in the run


Thursday April 17, 2014
St. Norbert's Twilight Meet 5K: I ran a personal worst time 20:03, then ran 4 miles after the race and I ran the 4 miles better than my 5k race


Friday April 18, 2014
just a 10 mile run


Saturday April 19, 2014
5 miles in the morning & 5 miles in the afternoon