Week of 27 of Coaching Rubis

Week 27 I had OTC Elite Distance Runner Jordan Schlitt as my coach for the week

Sunday, 9/7

Easy distance day

• A.M. - 60 mins (moderately hilly route) + dynamic stretching
• P.M. - 30 mins 

Monday, 9/8

Standard distance day

• A.M. - 60 mins + STRIDES (5 with flats on turf field; 5 with spikes on track). Also, do some dynamic stretching and drills. Stay on flat ground for this distance run too.
• P.M. - 30 mins (go really easy). 

Tuesday, 9/9

Workout day

• A.M. - Workout on the track. This is a very challenging workout, so get really warmed-up and ready to go! Do like 20 mins easy and then some drills, stretching, and a few quick strides (in flats). Wear flats for this session. Workout is called a "5-5-5," which is 5xmile, 5x400m, 5x200m. Rest is only 60 seconds between everything. Mile repeats should be a little quicker than tempo pace, but just a hair slower than 10k race pace. 400s should be at 5k race pace. 200s should be at mile race pace. Good luck with this workout!!! May the speed gods be with you!

• P.M. - 20-30 mins... go really, really easy... just flush out the legs a little... 

Wednesday, 9/10

Easy distance day (recover)

• A.M. - 50 mins
• P.M. - 30 mins
• (you can also make these runs a little shorter today, if needed... most important thing to do today is just recover). 

Thursday, 9/11

Long Run day

• A.M. - Long Run... do between 1:45:00 and 2:00:00... start off pretty easy; after about an hour or so, you can pick it up for 3-4 miles at a "steady" pace (tempo would be too fast)... just a gradual pick-up for a few miles, but then slow it back down for the rest of the run... the pick-up should be enough to make you feel strong but you don't want it to feel like a workout (since you have a workout on Saturday).
• P.M. off  

Friday, 9/12

Easy distance day

• A.M. - 50 mins + STRIDES (keep these relatively easy; do some barefoot ones on turf) + dynamic stretching
• P.M. - 30 mins 

Saturday, 9/13

Workout day

• A.M. - Fartlek Workout. Find a hilly park. Warm-up 20 mins through the hills to get everything activated + do some strides in your flats (on a flat straightaway). Do a 40-min Hill Fartlek; find some steep hills where you're going about 1:00 ON (up the hill pretty quickly), and 1:00 OFF (coasting the downhills, recovering for next rep)... Doesn't have to be exact for ON/ OFF times, but you want to have roughly the same amount of fast/slow running for this one... Focus on good form up the hills; stay relaxed and feel strong!
• P.M. - 30 mins easy, flat.