Week 38 of Coaching Rubis

Week 38 of Coaching Rubis, Sarah Brown was my coach for the week

Sunday Nov. 23, 2014:

2 hour run/18 miles

Monday Nov. 24, 2014:

Am: 45 minute run

               PM: 30 minute run

Tuesday Nov. 25, 2014: 

4-5 Sets:

               1k @10k Pace

               200m EASY jog

               400m@3k Pace

               Rest 3min

20 min warm up & 20 min cool down

Wednesday Nov. 26, 29014:

90 minute run

Thursday Nov. 27, 2014:

AM: 45 minutes

                 PM: 30 minutes 

Friday Nov. 28, 2014:

4 mile tempo 

            Rest 5 min

            1 mile HARD

10 min warm up & 20 min cool down

Saturday Nov. 29, 2014:

8 miles easy