Week 39 of Coaching Rubis

In week 39 of Coaching Rubis I had Zachary Ornelas, former U of Michigan, distance runner as my coach

Sunday Nov. 30, 2014:
2hr LR aka 18 miles

Monday Dec. 1, 2014:
60min run (AM or PM, doesn't matter)

Tuesday Dec. 2, 2014:
"The Michigan"
1600 @ 5k pace, 2min rest, 2k @ 10k pace, 2min rest, 1200 @ 5k pace, 2min rest,
2k @ 10k pace, 800 @ 5k pace, 2min rest, 2k @ 10k pace, 2min rest then spike up
and run 400 HARD.  20min warm up, 10min cool down

Wednesday Dec. 3, 2014:
AM: 40min, PM: 35min easy

Thursday Dec. 4, 2014: 
60min run and 4x150m strides

Friday Dec. 5, 2014:
20min warm up, tempo work: 2x400 fast w/1min recovery, then 400m jog.
then 3-4 sets of 1mi tempo 2min rest 600min fast. 2min btwn each set. 10min cool
down

Saturday Dec. 6, 2014:
AM: 45 PM: 35