Week 29 of Coaching Rubis

In Week 29 of Coaching Rubis I had one of my Aussie Distance Runners as my coach, Brett Robinson

Sunday Sept. 21, 2014
Am- Very Easy 40min to recover from yesterday's Half but I ran 13 miles

Monday Sept. 22, 2014
Am- 45min easy
Pm- 20min
Still trying to recover from Half

Tuesday Sept. 23, 2014
Am- 70min easy

Wednesday Sept. 24, 2014
Am- 50min easy
Pm- 20min with 4x120m strides

Thursday Sept. 25, 2014
Am- 15min Warm up,
25mins at half marathon pace on a flat surface,
15min Warm Down
Pm: 30 mins

Friday Sept. 26, 2014
Am- 45min
Pm-30min

Saturday Sept. 27, 2014
Am- 15min warm up,
5x3min hills with jog down recovery, find a hill that isn't to steep so you can
still run normal and fast
15min Warm Down
PM- 8 Miles

Week 28 of Coaching Rubis

For Week 28 of Coaching Rubis I had Canadian Steeplechase and one around awesome guy Chris Winter

Sunday	Easy distance day AM – 40 min run PM – 30 min run	You should be really cutting back on volume this whole week to get your legs rested and feeling good for this weekend. Run the same number of times this week just lower the volume of each run .
Monday	Workout Day A.M. – 20 min warm-up, drills, stretching, and a few quick strides (in flats)/ 3*2 minute tempo, 1*2000m, 2-3 min rest, 5*400m with 70",60",50",40" rest / 15-20 min cool-down P.M. – 20-30 mins easy, flat.	You can start the 3* minute up-tempo pieces off the track to "Prime the pump". Then move onto the track for the remainder of the session. This should be all faster than race pace. The 2000 should be done at your 10km race pace and your 400’s can be done at your 5km race pace.
Tuesday	Easy distance day AM – 40 min training run PM – 20 min run easy
Wednesday	Workout Day A.M. – 20 min warm-up, drills, stretching, and a few quick strides (in flats) / 8*3 minutes at race pace with 1 min easy jog rest recovery / 15-20 min cool-down P.M. – 20 mins easy, flat, just to flush out the workout	This is your last hard session before the race this Saturday. Do the workout on similar terrain as the race this weekend. This workout should make you feel good and strong and wanting more at the end.
Thursday	Easy distance day AM – 40 min run PM - Rest
Friday	Pre-Race "Workout" AM – 20 min warm-up/ 3 * 1 min up-tempo with 1 minute jog rest/ 5 min cool-down
Saturday	Race Day!!! Kick ass!! Brewers' Half Marathon, PR of 1:34

Week of 27 of Coaching Rubis

Week 27 I had OTC Elite Distance Runner Jordan Schlitt as my coach for the week

Sunday, 9/7

Easy distance day

• A.M. - 60 mins (moderately hilly route) + dynamic stretching
• P.M. - 30 mins 

Monday, 9/8

Standard distance day

• A.M. - 60 mins + STRIDES (5 with flats on turf field; 5 with spikes on track). Also, do some dynamic stretching and drills. Stay on flat ground for this distance run too.
• P.M. - 30 mins (go really easy). 

Tuesday, 9/9

Workout day

• A.M. - Workout on the track. This is a very challenging workout, so get really warmed-up and ready to go! Do like 20 mins easy and then some drills, stretching, and a few quick strides (in flats). Wear flats for this session. Workout is called a "5-5-5," which is 5xmile, 5x400m, 5x200m. Rest is only 60 seconds between everything. Mile repeats should be a little quicker than tempo pace, but just a hair slower than 10k race pace. 400s should be at 5k race pace. 200s should be at mile race pace. Good luck with this workout!!! May the speed gods be with you!

• P.M. - 20-30 mins... go really, really easy... just flush out the legs a little... 

Wednesday, 9/10

Easy distance day (recover)

• A.M. - 50 mins
• P.M. - 30 mins
• (you can also make these runs a little shorter today, if needed... most important thing to do today is just recover). 

Thursday, 9/11

Long Run day

• A.M. - Long Run... do between 1:45:00 and 2:00:00... start off pretty easy; after about an hour or so, you can pick it up for 3-4 miles at a "steady" pace (tempo would be too fast)... just a gradual pick-up for a few miles, but then slow it back down for the rest of the run... the pick-up should be enough to make you feel strong but you don't want it to feel like a workout (since you have a workout on Saturday).
• P.M. off  

Friday, 9/12

Easy distance day

• A.M. - 50 mins + STRIDES (keep these relatively easy; do some barefoot ones on turf) + dynamic stretching
• P.M. - 30 mins 

Saturday, 9/13

Workout day

• A.M. - Fartlek Workout. Find a hilly park. Warm-up 20 mins through the hills to get everything activated + do some strides in your flats (on a flat straightaway). Do a 40-min Hill Fartlek; find some steep hills where you're going about 1:00 ON (up the hill pretty quickly), and 1:00 OFF (coasting the downhills, recovering for next rep)... Doesn't have to be exact for ON/ OFF times, but you want to have roughly the same amount of fast/slow running for this one... Focus on good form up the hills; stay relaxed and feel strong!
• P.M. - 30 mins easy, flat. 

Week 26 of Coaching Rubis

In Week 26 I had my first woman as my coach for the week. I had Australian Steeplechaser Genevieve LaCaze as my coach, Miss Stage Crasher

Sunday August 31, 2014
Over-distance day 18 miles
Run between 1hr 45mins and 2hours depending on how you feel. Try your best to
stay in soft surface to help the legs recover. Just run at a moderate pace and
don't kill yourself!

Monday Sept. 1, 2014
Am- 50 mins steady
Pm - 30mins easy + 4 x 120m strides on track with spikes. 800m pace with walk
back recovery. Stretch and foam roll after

Tuesday Sept. 2, 2014
AM: 20min warm-up, 2km tempo pace on track, 8 x 400m at 1500m pace with lap jog
recovery, another 2km tempo pace. 20mins cool down
Pm - easy 30 min jog. Stretch

Wednesday Sept. 3, 2014
AM - 60mins
Pm - 30mins
Today is easy and for recovery. Just run easy and soak up yesterdays workout

Thursday Sept. 4, 2014
AM: 20 min warm up, 6 mile tempo, 20 min warm down
PM: Easy 30min jog

Friday Sept. 5, 2014
60mins easy. Just one run today to let your body recover well for tomorrow.
Saturday Sept. 6, 2014
Am - 20 min warm up, 6 x 800m. These should be a strong pace.
Pace yourself early so you don't die before the top but you should be pushing
the pace.
20mins cool down.
Pm - 30 mins easy - recover

Week 25 of Coaching Rubis

Week 25 I had another International Distance Runner as a coach for Coaching Rubis. I had Daniel Waills, New Zealand Distance Runner

Sunday August 24, 2014

Over-distance day 18 Miles

Run between 1hr 45mins and 2hours depending on how you feel. Ideally over hills and different terrain like grass and trails if you can. 

 

Monday August 25, 2014

60 mins easy + 5x10sec hill sprints. Walk back recovery between them. Focus on good form. 

Do some stretching and foam rolling tonight so get the body feeling good for the workout tomorrow. 

Tuesday August 26, 2014

AM: Easy  30min jog just to loosen up 

PM: 20min warm-up, 4 x 1 mile hill repeats at Tempo effort with job back recovery, 20min warm-down 

The hills are tempo EFFORT not tempo pace as obviously you will be running slower up the hill. Just got back down easy. This is a big workout, so if you are tired just do 3 repeats and you can cut the warm-down to 10mins at the end if you need it. 

Wednesday August 27, 2014
2 x Easy 40 min runs 

Today is about recovery. Just run easy and soak up yesterdays workout 

Thursday August 28, 2014

75 min easy run + 5 x 100m stride-outs 

Run the strides nice and relaxed, but moving fast. You can do these on the track if there is one available. Just a walk back recovery between them. 

Friday August 29, 2014
AM: 30 min warn-up, 6 mile tempo, 20 min warm down 

PM: Easy 30min jog to loosen up 

You can switch up when you do these workouts, you can run the tempo in the afternoon if that works better. 

Saturday August 30, 2014

AM: Easy 60 mins 

PM: Easy 30 mins 

Today is the day you are helping out at the race so just run when you can nice and easy and relaxed.