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