Week 9 of Coaching Rubis

Week 9 of Coaching Rubis was my first International Coach the Irish Born Ciaran O'Lionaird and I have on my list more Internatiuonal Coaches from the UK & Austraila


Sunday, May 4, 2014
Long Run-45 mins easy, 45 min steady progression run. 13 miles


Monday May 5, 2014
AM-30 min shake out run/PM-50 min run plus #CoreOClock


Tuesday May 6, 2014
AM-20 min shake out run plus drills(high knees, butt kicks, marching strides/PM-2 mile warm-up, 5 mile tempo(2 miles under threshold, 2 miles at threshold, 1 mile threshold) & 1 mile cool down


Wednesday May 7, 2014
AM-65 mins steady run/ PM-20 mins plus 4 x 100 fast strides


Thursday May 8, 2014
AM-30 min easy run/PM-4 mile warm-up, 10 x 200 meter hill reps with job back recovery, 2 mile cool down


Friday May 9, 2014
Easy 5 mile shake out


Saturday May 10, 2014
15 min warm up, 2k @ 10k pace @ 7:20, 400 jog, 4 x 400 @ mile pace with 90 sec rest @ 88 sec., 400 jog, 1k @ 5k @ 4:15 at U of Wisconsin Outdoor Track. Also that day before Wisconsin Open Meet I got to help coach/time 5 Wisconsin Distance Guys in their workout Mile Repeats