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