Coaching Rubis Week 13

Week 13 is the first time that I had an international coach and an Aussie to both. Week 13 my coach was Ben St. Lawrence aka Benny Saint.

Sunday June 1, 2014
13 mile Long Run

Monday June 2, 2014
AM: 30 mins/4 miles
PM: 50 mins/ 7 miles

Tuesday June 3, 2014
AM: 30 mins/4 miles
PM: 20 min warm-up & cool down, 5k fartlek session on straights, fast "flat" on bends, 110-120 faster, then 80 recovery

Wednesday June 4, 2014
AM: 30 mins/4 miles
PM: 50 mins with 5 x 100 strides/8 miles

Thursday June 5, 2014
20 min warm-up & cool down, 10 x 400 with 60 sec recovery, 4 min rest, 4k on grass

Friday June 6, 2014
AM: 30 mins/4 miles
PM: 50 mins with 5 x 100 strides/ 8 miles

Saturday June 7, 2014
16 mile Long Run