Week 19 of Coaching Rubis

For Week 19 of Coaching Rubis we go back to having an International Coach and Fellow 1D Fan as well UK's Ross Murray

Sunday July 13, 2014
Long run of 13 miles

Monday July 14, 2014
AM: 50 mins/7 miles
PM: 50 mins/7 miles

Tuesday July 15, 2014
8 x 1k with 1 min recovery @ 10k pace @ 3:50

Wednesday July 16, 2014
AM: 9 miles
PM: 30 mis/4 miles

Thursday July 17, 2014
AM: 6 mile at threshold
PM: 50 mins with 2 x 100 & 2 x 200/ 7 miles
Friday July 18, 2014
AM:40 mins/6 miles
PM:60 mins/8 miles
Saturday July 19, 2014
1 mile @ tempo, 3 min recovery, 4 sets of 1k @ 3:45-3:50 with 1 min rest, 400 @ 88 secs with 2:30 rest between sets