Week 30 of Coaching Rubis

During my 30th week of Coaching Rubis I had Nicholas Arciniaga as my coach

Sunday Sept. 28, 2014:
Am- 60min easy

Pm- 30min easy w/ Form Drills post-run

Monday Sept. 29, 2014:
Am- 50min easy
Pm- 20min easy

Tuesday Sept. 30, 2014:
Am- 15min Warm up, 

Drills and 4-6 100m strides
5x 1Mile on Dirt or Grass at 10k race pace, 

with 1/2Mile jog recovery.
15min Warm Down
Pm: 4 miles

Wednesday Oct. 1, 2014:
Am- 60min easy

Pm- 20min easy

 

Thursday Oct. 2, 2014:
Am- 70min easy
Pm- 30min easy w/ Form Drills post-run

Friday Oct. 3, 2014:
Am- 45min Easy (Pre-Race)

6-8 100m Strides
Pm - Rest

Saturday Oct. 4, 2014:
Am- 15min Warm Up, 

Drills and 4-6 100m Strides

Lawrence XC Invite 8k Race,

15min Warm Down 

Pm- Rest