Week 8 of Coaching Rubis

It is week eight of Coaching Rubis and I had The Bearded Wonder, Will Leer as my coach for the week and this was one of my favorite week so far cause I got to do The Michigan Workout


Sunday April 27, 2014
Long run, 90 minutes. 13 miles


Monday April 28, 2014
AM-70 mins, 5 x 150 strides, 10 min of core/PM-40 mins easy


Tuesday April 29, 2014
AM-The Michigan Workout (between each rep jog 150-200 meters), 5 minute warm up, 1600 @ 10k @6:30/7 min tempo pace/1200 @ 5k pace @ 4:20/7 min tempo pace/800 @ 3k pace @ 2:45/ 7 min tempo pace/400 @ ALL OUT @ 79 sec/ PM-20 min shake out run


Wednesday April 30, 2014
One solid run 75% the amount of time you would run for your long run. So I ran 67 minutes aka 9 miles, 10 min stretching & core


Thursday May 1, 2014
AM-70 min run, first 20 min easy, 30 min medium effort, 20 min easy, 6 x 20 sec hill strides/PM-40 min easy run


Friday May 2, 2014
15 min warm-up, 8 x 60 sec. hill repeats, jog 15 min back to track, 6 x 600(2 @5k pace@ 2:15, 2 @ 3k pace@ 2:10, 2 @ mile pace @ 2:07) with 200 jogging recovery/jog 600 after last 600 rep/ 4 x 200 @ 38 secs with 200 jog recovery & 20 min cool down


Saturday May 3, 2014
60 min run