Week 48 of Coaching Rubis

In week 48 of Coaching Rubis I had Elliott Heath as my coach


Sunday 2/1: 15 mi. Long Run.  Last 4 miles, progress each mile to get 10 to 15
seconds faster than the previous mile.

Monday 2/2: A.M. 12 miles easy training run (preferably on soft surface)
     P.M. 3 miles easy followed by 6X100m building strides with 100m jog rest. 
These strides should gradually build for the first 80 meters and the last 20
meters should be about 85% of your max speed.  Finish with 20 minutes of   
core/planks

Tuesday 2/3: 3 mile warm up.  Strides and drills and whatever you need to be
fully warmed up
On an 800-1000m loop (preferably hilly), do a loop followed by 10 push-ups
and 10 sit-ups and then go straight into the next loop.  Running pace on the
loop should be hard tempo effort.  Do as many loops as you can in 30 minutes. 
Whenever you reach 30 minutes, finish the loop you are on.
3 mile cool down.
     

Wednesday 2/4: A.M. 8 miles easy.
   P.M. 6 miles moderate-easy (15 seconds faster per mile than easy training
run)
   Finish with 6x150m strides on the track (last 50m of each stride should
be as fast as you can go while maintaining form.  Walk back recovery. 20 minutes
of core/planks

Thursday 2/5: A.M. 3 mile shake-out.
P.M. 3 mile warm up.  Strides and drills and whatever you need to be fully
warmed up
3X(4X400).  Take a lap jog (about 3 min. rest between sets)
1st set (5k race pace with 60 seconds rest between each 400)
2nd set (3k race pace with 75 seconds rest between each 400)
3rd set (1500 race pace with 90 seconds between each 400)
2-3 miles cool down
      

Friday 2/6: 7 mi. easy run with strides and drills at the end

Saturday 2/7: RACE DAY. I would just stick to your normal warm-up routine for
today. If you are looking for some direction, this is what I might do for a
raceday routine:
- 15 min easy shakeout 4 hours before race. 
- Starting 1 hour before the race, do 15 min easy jog.
- Come back for bathroom, drills and stretching.
- 25-30 min before race go out for 5 min. race-prep run. (1:00 easy, 45 sec @
tempo pace, 45 sec easy, 30 @ 3k race pace, 30 sec easy, 15 second sprint)
- That should get you back with 15-20 min to get your spikes on and do a couple
more strides

After the race as a part of your cool-down do a mile of stride 100m, jog 100m.