Week 17 of Coaching Rubis

In Week 17 I had another International Coach and he ran for DI Iona College, Mitch Goose

Sunday June 29, 2014
Long Run 16 miles

Monday June 30, 2014
8 miles steady followed by drills and strides

Tuesday July 1, 2014

AM: Workout 'The Tim Ash Special'

2.5 mile warmup

6 x 400 off 30s recovery @ goal 5k pace

4 x 400 off 45s recovery @ goal 3k pace

2 x 400 of 60s recovery @ goal 1500 pace90s recovery

1 x 400 max effort

3 mile cool down

Being disciplined and making sure you don't push the pace too early in the workout is the key.

 

PM: 4 miles super easy

Wednesday July 2, 2014

AM: 12 miles steady

PM: 4 miles easy followed by a really long stretching session. Hold each stretch for 30 seconds and repeat each stretch 2-3 times.

 

Thursday July 3, 2014

AM: Workout on grass

2.5 mile warm up

10 minutes at tempo pace

90 secs recovery

5 x 2minutes with 90 secs recovery

Light strides at the end of the workout

3 mile cool down

This workout isn't supposed to be too intense, make sure you don't push too hard because you will regret it on Saturday.

PM: 4 miles easy

Friday July 4, 2014
10 miles

Saturday July 5, 2014

Workout

2.5 mile warm up

10 mins at tempo pace

3 mins recovery

4 x 800 @ goal 1500 pace off 3 mins recovery

3 mile cool down