Week 10 of Coaching Rubis

Week 10 I had Mario Fraioli as my coach for Coaching Rubis for the week letting up to Green Marathon


Sunday May 11, 2014
AM-60 min easy run/PM-30 min shake out run


Monday May 12, 2014
45 min + 6 x 100 strides, buildup speed 20 meters & decrease last 20 meters & Core


Tuesday May 13, 2014
1 mile warm up, 3 mile at goal marathon pace (no faster!), 1 mile easy, 5 x 1:00 @ 10k pace, 1:00 jogging rest, 1 mile cool down


Wednesday May 14, 2014
60 min easy run


Thursday May 15, 2014
15 min warm up, 5 x 2:00 @ 10k effort/2:00 easy, 15 min cool down


Friday May 16, 2014
45 min easy run


Saturday May 17, 2014
30 min shake out run


Sunday May 18, 2014
Green Bay Marathon where I ran the marathon in 3 hours 43 minutes & 9 seconds