Coaching Rubis Week 12

I know I haven't been post my weeks for Coaching Rubis but this week I get caught up and this post is Week 12 of Coaching Rubis with the coach of the week BYU's Assistant Coach Ryan Waite

Monday May 26th
AM: 5 miles recovery pace, 3 sets of 25 push-ups, crunches & v-ups
PM: 10 miles with 4 x 100 strides with 100 meters walk recovery

Tuesday May 27
AM: 6 miles
PM: 2 miles warm-up, 8 x 1k @ 5k pace @ 3:45-3:50, 60 seconds rest, 2 mile cool down

Wednesday May 28
AM: 10 miles, 3 sets of 25 push-ups, crunches & v-ups
PM: 4 miles with 4 x 100 strides

Thursday May 29
AM: 4 miles
PM: 2 miles warm-up, 4 x 400 @ 88 seconds with 90 second rest, 5 min break, 8 x 200 @ goal mile pace @ 38-40 seconds with 60 seconds rest, 5 min break, 4 x 200 @ 800 PR pace @ 38 seconds with 90 seconds rest, 2 mile cool down

Friday May 30
AM: 4 miles, 3 sets of 25 push-ups, 25 crunches & v-ups
PM: 10 miles, 4 x 100 strides

Saturday May 31
Long Run- 18 miles, First 6 miles at recovery pace, next 6 at slightly faster than recovery pace, last 6 miles back to recovery pace