Week 34 of Coaching Rubis

For Week 34 of Coaching Rubis I had my #AussieTakeOver Bro, Ryan Gregson, as my coach


Sunday Oct. 26, 2014
14 mile long run


Monday Oct. 27, 2014
AM= 60 mins/ PM= 60 mins


Tuesday Oct. 28, 2014
AM= 20 min warm up, 8 x 1k with 1 min recovery, 20 cool down/ PM = 4 miles


Wednesday Oct. 29, 2014
AM= 9 miles/ PM= 5 miles


Thursday Oct. 30, 2014
AM= 20 min warm up, 30 min threshold, 20 min cool down/ PM= 7 miles


Friday Oct. 31, 2014
12 miles


Saturday Nov. 1, 2014
20 min warm up, 6 x 3min hills, 20 cool down