Week 41 of Coaching Rubis

During Week 41 Of Coaching Rubis I had former one of the former Coaches of OTC Elite, Mark Rinker, as my coach

Sunday Dec. 14, 2014:
Long Run – 105 Minutes

 

Monday Dec. 15, 2014:

AM:  60 Minutes easy/medium

PM:  30 Minutes - shake-out

 

Tuesday Dec. 16, 2014:

AM:  15 minute warm-up, 10x1k at 10k race pace with 2 minutes recovery, 15 minute cool down

PM:  30 Minute Shake-out

 

Wednesday Dec. 17, 2014:

75 Minutes - medium run

 

Thursday Dec. 18, 2014:

AM:  20 minute warm-up, 12x200 (1^st 6 at 3k pace, 2^nd 6 at Mile pace), 20 minute cool-down

PM:  30 Minute Shake-out

 

Friday Dec. 19, 2014:
AM:  50 Minutes - easy

PM:  20 Minutes - easy

 

Saturday Dec. 20, 2014:

15 minute warm-up, 6 mile tempo run @ Marathon pace, 15 minute cool-down

I did this workout in Colorado