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