Week 36 of Coaching Rubis

Week 36 of Coaching Rubis I had a coach for the week from Wales & on the New Mexico XC Team, Adam Bitchell

Sunday Nov. 9, 2014:

15 Miles @ 7:45 - 8:00 / mile pace

Monday Nov. 10, 2014:

10 Miles easy + 6 x 15 second strides after run

Tuesday Nov. 11, 2014:

A.M : Workout - 2 mile warm up

                                             - 5 x 1 mile @ 6:10-6:20 pace w/ 90 seconds recovery

                                             - Take 3 minutes rest, then....

                                             - 4 x 400m @ 80 second pace w/ 60 seconds recovery

                                             - 2 mile warm down

                : P.M : 4 mile recovery run

Wednesday Nov. 12, 2014:

10 miles easy

Thursday Nov. 13, 2014:

 - A.M : Workout - 2 mile warm up

                                               - 6 mile Tempo run @ 7:05 - 7:10 / mile pace 

                                               - 2 mile warm down

                  - P.M : 4 mile recovery run

Friday Nov. 14, 2014:

between 6 and 9 miles of easy running (depending on your schedule at Great Lakes Regionals)

Saturday Nov. 15, 2014:

Optional Fartlek Workout (depending on schedule at DIII Midwest Regional)

                 - 2 - 3 mile warm up

                 - Fartlek - 4 x 2 minute efforts w/ 90 seconds recovery

                                 - 4 x 1 minute efforts w / 75 seconds recovery

                                 - 4 x 30 second efforts w/ 60 seconds recovery

                - 2-3 mile warm down