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.