Week 46 of Coaching Rubis

This week of week 46 of coaching Rubis I had Josh Cox as my coach

Sunday Jan. 18, 2015:
15 miles
Monday Jan. 19, 2015:
AM: 9 miles/PM: 4 miles with 10 x 100 strides
Tuesday Jan. 20, 2015:
AM: 5 miles/PM: 3 mile warm up, 3 sets of 3 x 1k with 45 sec rest, 3-4 min jog after each set, 2 x 200 with 100 jog
Wednesday Jan. 21, 2015:
AM: 6 miles/PM: 5 miles
Thursday Jan. 22, 2015:
3 mile warm up, 4 x (800, jog 100, 300)with lap jog between sets, 3 mile cool down
Friday Jan. 23, 2015:
5 mile shake out with 4 x 100 strides
Saturday Jan. 24, 2015:
3 mile warm up, 2 x 200 (30 mins before race) with 1 min rest, 3k race-11:19.98, 3 mile cool down