Week 16 of Coaching Rubis

This week, Week 16, I had former U of Arkansas Distance Runner Duncan Phillips

Sunday June 22, 2014
18 miles

Monday June 23, 2014

AM - 9 miles (depending on feel) with 8x30 second "pick ups" (slowly increase pace to mile pace last 10 seconds)

PM - easy jog shakeout, 3 miles

 

Tuesday June 24, 2014

8x1000m @ desired 5k pace, cutting down 2-3 seconds each rep until last 1000m repeat is faster than goal 5k pace

20min warmup

Drills/ Strides

8x1000m

20min cooldown

10xbody weight squats, 10xlunges x3

 

Wednesday June 25, 2014

90min recovery run

 

Thursday June 26, 2014
1600 (4min rest)/1200 (3min rest)/800 (2min rest)/400 (800m slow jog recovery) x2

1600 @ 5k pace

1200 @ 3k pace

800 @ Mile pace

400 @ 90% effort

Same warmup and cooldown as Tuesday workout

 

Friday June 27, 2014

AM - 50min recovery run

PM - 20min shakeout

 

Saturday June 28, 2014

SPEED DAY

AM - 16x200m @ Mile race pace with 45seconds recovery

5x100m full sprints with 2mins recovery

Same warmup and cooldown as Tuesday workout

10xbody weight squats, 10xlunges x3