Week 28 of Coaching Rubis

For Week 28 of Coaching Rubis I had Canadian Steeplechase and one around awesome guy Chris Winter

Sunday	Easy distance day AM – 40 min run PM – 30 min run	You should be really cutting back on volume this whole week to get your legs rested and feeling good for this weekend. Run the same number of times this week just lower the volume of each run .
Monday	Workout Day A.M. – 20 min warm-up, drills, stretching, and a few quick strides (in flats)/ 3*2 minute tempo, 1*2000m, 2-3 min rest, 5*400m with 70",60",50",40" rest / 15-20 min cool-down P.M. – 20-30 mins easy, flat.	You can start the 3* minute up-tempo pieces off the track to "Prime the pump". Then move onto the track for the remainder of the session. This should be all faster than race pace. The 2000 should be done at your 10km race pace and your 400’s can be done at your 5km race pace.
Tuesday	Easy distance day AM – 40 min training run PM – 20 min run easy
Wednesday	Workout Day A.M. – 20 min warm-up, drills, stretching, and a few quick strides (in flats) / 8*3 minutes at race pace with 1 min easy jog rest recovery / 15-20 min cool-down P.M. – 20 mins easy, flat, just to flush out the workout	This is your last hard session before the race this Saturday. Do the workout on similar terrain as the race this weekend. This workout should make you feel good and strong and wanting more at the end.
Thursday	Easy distance day AM – 40 min run PM - Rest
Friday	Pre-Race "Workout" AM – 20 min warm-up/ 3 * 1 min up-tempo with 1 minute jog rest/ 5 min cool-down
Saturday	Race Day!!! Kick ass!! Brewers' Half Marathon, PR of 1:34