Week 40 of Coaching Rubis

My coach for Week 40 of Coaching Rubis was Kim Conley

Sunday Dec 7, 2014:
2 hour long run aka 18 miles

Monday Dec 8, 2014:
a.m. 50-60 min run with 8x100m strides after (these can be on
track, road, or grass)
p.m 20-30min easy

Tuesday Dec 9, 2014:
Fartlek workout- 15-20 min w/u; 6x3 min on, 2 min off; 15 min
cool down

Wednesday Dec. 10, 2014:
80-90 minute medium long run

Thursday Dec. 11, 2014:
a.m. 50-60 min run with 8x20 second picks up in the last 20 minutes.
Take 1:40 rest between, so you start a new one every 2 minutes.
 p.m. 20-30 min easy

Friday Dec. 12, 2104:
Tempo repeats: warm up 15-20 minutes; 6xmile at tempo effort with 60
seconds recovery between each; 15 minute cool down

Saturday Dec 13,2014:
am 45/PM 35