Week 24 of Coaching Rubis

In Week 24 I had another Team Indiana Elite Member as my coach, Tito Medrano

Sunday August 17
18 miles

Monday August 18
AM: 60 min
PM: 35 min & 5X8 second hill strides (walk back down for full recovery)

Tuesday August 19
AM:*Neuromuscular work on Track
4 sets of 4X400 (10k pace) off 100 meter easy jog
400 easy jog between sets
5 min break
Then 6X200 (mile pace) off 200 jog
PM: 3  miles

Wednesday August 20
AM: 11 miles
PM: 4 miles

Thursday August 21
AM: 10 miles
PM: 5 miles with 6X30 second pickups towards the end of the run (30 seconds
recovery)

Friday August 22
AM: *Progression run
20 min warmup
7 miles (Start 2 min slower than 5k pace) cutting down to tempo pace
5 min break
6X100 strides (walk back for full recovery)
10 min cooldown
PM: 5 Miles

Saturday
off/easy run how you feel

Week 23 of Coaching Rubis

Week 23 of Coaching Rubis I had an International Canadian Steeplechaser Matt Hughes as my Coach

Sunday August 10
Long Run 16 Miles

Monday August 11
AM: 9 miles
PM: 4 miles with 6 x 100 strides

Tuesday August 12

Track workout (strength)

5 miles of 200 meters on(5km pace) 200 meters steady (10km pace)

5-10 minute set break 

4x 400 meters at mile race pace (1 minute rest between reps)

4-6 x 100 meter strides all out

 

Wednesday August 13

AM: 9 miles

PM: 5 miles

 

Thursday August 14

Track workout (speed)

6x 300 (1500 meter pace) Rest - 100 meter slow jog)

8x 200 (1km meter pace) Rest - jog across field)

10x 100 (800 meter pace) Rest - jog back to start)

 

Friday August 15

AM: 9 Miles

PM: 5 Miles

 

Saturday August 16

track workout (speed endurance)

8 x 1km (5k pace) 400 meters (mile pace) 

(2 minutes rest after 1km 3 minutes rest after 400)

This was my longest workout ever about 2 hours & 15 mins including the 3 mile warm up & 2 mile cool down

Week 22 of Coaching Rubis

Week 22 I had Daniel Stockberger who is on Team Indiana Elite & Former Indiana University Distance Runner

Sunday August 3
long run, 16-18 miles

Monday August 4
2 runs. In the morning 9 miles easy and then add on 10 x 100 m strides. The first 5 easy in trainers, the rest in spikes around mile pace. Focus on good form and turnover

In the afternoon 4.5 miles very very easy

Tuesday August 5
 2 runs. In the morning an easy 3 miles

Afternoon workout: 3 x 2 miles at 10 k pace with 4 minutes rest. The first should be comfortable into the 10k pace, then cut down a few seconds/mile for the second and then another few seconds faster/mile on the third rep

If you would rather do it a bit longer of a workout you can go about 10k pace + 15-20 seconds per mile and do 4 reps with 3 minutes rest instead!

Wednesday August 6
I like to do 1 medium long run. 12-13 miles. I made this two runs cause in the morning I ran with Pro Distance Runner Erik Sowinski, 6 miles and then 7 in the afternoon

Thursday August 7
2 runs. 9 miles easy then another set of 10 strides. The first 5 easy in trainers and the rest in spikes hard at a little faster than mile pace

Second run 4.5 miles very very easy

Friday August 8
one run

Workout: 30 minutes at around half marathon pace. It should be relatively comfortable. Then go straight into 10 minutes about 15 seconds / mile faster, then straight into 10 minutes at 10k pace. So it should be 50 minutes of solid running. Pretty comfortable for the first 30, then 10 minutes getting hard, then the last 10 should be pretty hard. Try and stay focused and hold form

Saturday August 9
easy day of 5-7 miles. Only one run

Week 21 of Coaching Rubis

In Week 21 of Coaching Rubis I had one of my favorite distance runner, my Brooks Beast Bro & member Garrett Heath

Sunday July 27 

Long run (15 miles) -- it's ok to keep this pretty relaxed and controlled since you'll be coming off the race on Saturday

Monday July 28

2 training runs with strides in the morning (AM: 8-9 miles, PM: 4 miles) - 

AM: Normal training run with 4 laps of "in-and-out" strides on the track at the end.  You can make this whole run continuous and go straight into the strides portion of it.  I would define "in-and-out" strides here as striding the straights on the track at around mile pace and jogging the corners very easy.  This is essentially 8x100 with easy jogging in between and can also be done on a field if you're not near a track.  I don't want to throw any new drills at you at this point in your season, but if you have a set of walking drills or core that you do, this would be a good place to fit it in (8-9 miles)

PM: Shakeout (4 miles)

Tuesday July 29

AM: Workout - 2-3 mile warm-up with 4 to 6 strides and any drills you need to feel ready.  8-mile progressive tempo -- you should think about starting @ goal half marathon pace + 30" and progressing around 5" per mile so that your last mile or two is @ goal half marathon pace (this should be done off the track if you have a good place for it). 2 mile easy cool-down (AM total -- 12-13 miles)

PM: Shakeout (3 miles)

Wednesday July 30

Easy distance run (9-10 miles)

Thursday July 31

2 training runs with 6x200 strides in the morning (AM: 9 miles, PM: 4 miles) - 

AM: Training run. At the end, 6x200 @ mile pace.  You can start a little slower and progress so that the last one is the quickest.  Overall though, they should all be mile pace +/- a second. Rest between should be 100 easy jog/100 walk (~2 min).  Similar to Monday, you can add in any supplemental core and drills that you do here (9 miles)

PM: Easy run (4 miles)

Friday August 1

Workout - 3 mile warm-up with 4 to 6 strides and any drills you need to feel ready. Descending ladder (2k, 1600, 1200, 800, 400) with tempo miles off the track between intervals. The paces: 2k - half marathon goal pace, 1600 - 10k pace, 1200 - 5k pace, 800 - 3k pace, 400 - mile pace -- The miles off the track in between should be down at approximately marathon pace.  You can take ~ 45" to 1' of very easy jogging after each interval and mile (you'll probably need this to get to back and forth off the track anyway for the miles off the track between.  2 mile cool-down (Total - 13-14 miles)

 

Saturday August 2

2 runs (AM: 7 miles, PM: 4 miles) - 

AM: Easy recovery run

PM: Shakeout

Week 20 of Coaching Rubis

In Week 20 of Coaching Rubis I had Former U Of Minnesota Distance Runner Travis Burkstand.

Sunday July 20
80 min easy (or about 12 miles, depending on pace)

Monday July 21 

AM 60 min (8+ miles)

PM 30 min + core/ light upper body weights (4+ miles)

Tuesday July 22 

Tempo run cut down - 4 miles: 1 @ 5k pace +30 sec, 1 @ 5k pace +20 sec, 1 @ 5k pace +10, last mile close to 5k pace if you can or under! (8+ miles with warm up and cool down) + 4 x 100m strides @90-100% with full recovery

Wednesday July 23 

50 min easy (6-7 miles)

Thursday July 24

AM 50 min

PM 30 min + core/ light upper body weights

Friday July 25 

Premeet (your preference, but shorter: 4-6 miles easy + strides @ race pace and under) I like to ice bath before races but do whatever pre race routines you normally keep!

Saturday July 26

Titan 5K against Julia & Alan Webb

10 min shakeout in the AM (if it is an early race then maybe 3 hrs before, otherwise I like to shake out 4-5 hrs before race time). Warm up, then run a 5k PR!! Cool down and treat yourself to a PR beverage of your choice.