Week 15 of Coaching Rubis

Week 15 I had an amazing distance runner Former U of Texas Runner Darren Brown

Sunday June 15, 2014
Long Run of 18 miles last 30 minute threshold

Monday June 16, 2014
AM: 7-8M Easy

PM: 3M Easy + 8x150m Shifts (50m@Mile pace/50m@800pace/50m KICK) + Drills

 

Tuesday June 17, 2014
AM: 3M Easy

PM: Track Workout

o   3M Warm Up + Drills

o   4 sets - 1k@10k pace, 200jog, 400@Goal Mile Race Pace, 400jog

o   3M Cool Down

o   Hurdle Drills

Wednesday June 18, 2014
100min Easy

Thursday June 19, 2014
AM: 45min Easy

PM: 3M Easy + 8xStride + Drills

 

Friday June 20, 2014
AM: 3M Easy

PM: Track Workout

o   3M Easy Warm-Up + Drills

o   4 Sets – 400@Mile Pace, :60 rest, 200@800 Race-Pace, :30 Rest, 200@800 Race-Pace, Full Recovery (5-8min)

o   15min easy jogging (on grass if possible)

o   6x30/30/30 (90m strides – 30m Smooth, 30m Fast, 30m KICK)

o   15min easy jogging

o   Hurdle Drills

 

Saturday June 21, 2014
5M Easy