Week 7 of Coaching Rubis

For week 7 of Coaching Rubis I had my Man Crush John Jefferson as my coach and here are the workouts he gave me


Sunday April 20, 2014
Long progression run, 3 mile warm up, 8 mile progression starting at 7:20 pace & gradually picking it up as you go, 3 mile cool down 14 miles all together


Monday, April 21, 2014
AM-60 min recovery run, drills 10 x 100 strides/ PM-30 min shake out run. 12 miles


Tuesday April 22, 2014
60-80 recovery run, core. 11 miles


Wednesday April 23, 2014
AM-20 Min warm up, 3 x 1000 @ 3:40-3:35 with a minute rest, 5 minute jogging rest, 3 x 400 @ 80 seconds with a minute rest, 20 min cool down/ PM-30 minutes. 11 miles


Thursday April 24, 2014
AM-50 minute recovery run, core, stretch/PM-20 minute shake out run. 10 miles


Friday April 25, 2014
AM-20 minute shake out run/PM-40 minutes, 4 x 100 strides, 2 x 150 meters changing gears each 50 meters, 800 jog


Saturday April 26, 2014
Race Day-20 minutes shake out 5 hours before the race/Race-20 minute warm up, drills, strides, 5k race-20:04, 20 minute cool down. One of my personal worst races