Week 47 of Coaching Rubis

During Week 47 I had Chico State Distance Coach Gary Towne as my coach


Sunday:  15 mile Long Run

Monday: AM: 4 mile easy run, PM: 8 mile run finishing @ track. 6 X 200m @ 15-800 paces with 200 easy between.. 2 laps easy following= 10miles total in PM

Tuesday: AM: 4 mile easy run,

PM:   2 X 2mi, 1 X Mile repeats @ Lactate Threshold Pace (This pace would be roughly your 5k pace per mile+ 20 seconds). So if your 5k pace is 6:15 per mile, then your LT pace might be @ 6:35ish per mile. For the final mile of this workout try to cut the pace down with each lap. Maybe LT pace first lap, 10k the second, 5k the third, and a touch faster the fourth. 2.5 min rests between intervals.

Wed: AM 4  miles, PM 10 miles with 4 X 100m strides after.

Thurs:  PM: 4 X (800 jog 100m, 300) with lap jogs between sets. This workout explained. 800m @ 5k-ish pace, jog 100m, 300m @ 15ish pace.. Then jog a lap. Repeat 3 more times for 4 sets total.

Friday: AM: Easy 3-5mi shake out run w/ 4 X 100m strides to follow.

Saturday: 3mi warm up finishing @ a decent pace for the final mile.  Approximately 30 min before the race we usually do 2 X 200-300m long strides @ 1500-3k intensity with 1 min standing between. Whether or not you try the long strides is totally up to you because I don’t want to throw you too much out of your normal pre-race routine.  We do long strides before to get the lungs/legs dialed in and warmed up. We then do some quicker 100m strides in the 10 min leading up to the start of the race.